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From: [e-mail] (Brian Marcotte)
Newsgroups: rec.food.veg,news.answers
Subject: rec.food.veg FREQUENTLY ASKED QUESTIONS LIST (FAQ)
Summary: The following contains general information on all aspects
     of vegetarianism, and answers to common questions.
Keywords: FAQ
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Last-Modified: 1 Dec 1992


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This list is posted at the beginning of each month. The expiration
date is set to the first of the following month, so this file should
always be available (most sites).

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:

    [e-mail] (Brian Marcotte)
     or    [e-mail]

  If you send me something, and I don't respond, and I don't include it
  in the next edition, don't hesitate to write again, to see if I "lost"
  your mail. I usually include everything that is sent to me in one way
  or another.

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     Rec.Food.Veg's Most Frequently Asked Questions List

               ----------------------------------------

    Pressing CTRL-G will fast forward to the next major section
    (most newsreaders)

CONTENTS:

  1    Definitions
    1.1      Words frequently used in rec.food.veg
    1.2      Other confusing terms
    1.3      Terms confused with vegetarianism
  2    Frequently Asked Questions
    2.1   What is gelatin? Is there any alternative to it?
    2.2   What can be substituted for eggs?
    2.3   What is rennet? Where is it found? How can it be avoided??
    2.4   What is miso?
    2.5   What is tofu?
    2.6   What is tempeh?
    2.7   What is TVP?
    2.8   What is seitan?
    2.9   Can you feed a cat a vegetarian diet? a dog?
    2.10  What is Nutritional Yeast?
    2.11  Are there vegan marshmellows available?
    2.12  What airlines serve vegetarian meals?
    2.13  Should I be worried about getting enough protein on a
          vegetarian diet?
    2.14  What about Vitamin B12 on a vegan diet?
    2.15  How is "vegan" pronounced?
    2.16  Can I eat at fast food places like McDonalds or Taco-Bell?
  3    Other sources on the Net
  4    Addresses and Phone Numbers
    4.1      Vegetarian and Vegan groups
    4.2      Cruelty-free products information
    4.3      Non-leather Products information
    4.4   Mail Order Book Outlets
  5    Recommended Literature
    5.1      Cookbooks
    5.2      Non-Fiction
    5.3      Travel & Restaurant Books
|   5.4   Periodicals
  6    Animal Rights Organizations
  7    Issues
    7.1      Rainforest Beef -- two views
    7.2      Hidden Animal Products

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Subject: 1 Definitions

  1.0 DEFINITIONS of words frequently used in this newsgroup...


    Vegan: Eats no animal products. No meat, fish, fowl, seafood, milk,
       cheese, eggs, insects, etc. 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.

                    ----------------------------------------

  1.1  Definitions of some other confusing terms


    Semi-Vegetarian: Eats less meat than average person. See also
                     PSEUDO-VEGETARIAN.

    Pseudo-Vegetarian: Claims to be vegetarian, but isn't.
                       Often used by VEGETARIANS to describe
                SEMI-VEGETARIANs, and PESCE-VEGETARIANs.

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

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

    Vegetable Consumer: Means anyone who consumes vegetables. Not
            necessarily a VEGETARIAN.

    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.

                    ----------------------------------------

  1.2 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.

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Subject: 2 Frequently Asked Questions

  2.1 What is gelatin? Is there any alternative to it?

    Gelatin (used to make Jell-o and other desserts) 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 gelatines
    are made with agar-agar, some are not.  Some things that are vegan
    that are replacing gelatin are: guar gum and carageenan. Only some
    'emulsifiers' are vegan.

  2.2 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.

    2 oz of soft tofu can be blended with some water and added to
    substitute for an egg to add consistency.

    One Tbsp flax seeds (found in natural food stores) with 3 Tbsp
    water can be blended for 2 to 3 minutes, or boiled for 10 minutes
    or until desired consistency is achieved to substitute for one
    egg.

  2.3 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 cassein
    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.

  2.4 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 pasteurized,
    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")

  2.5 What is tofu?

    Tofu, or Soy Bean Curd, is a whitish substance made from soybeans.
    It has a variety of uses in vegetarian cooking because of its
    bland taste that soaks up other flavours. It comes in a couple of
    varieties, 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.

  2.6 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 taste compared to tofu.

  2.7 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 relatively attractive-tasting. TVP may have a rather
    high fat content, so check the label. If it contains "defatted"
    soya flour, it should be low fat.

  2.8 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.

  2.9 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
        [phone], 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

                For cats with food allergies, Wysong has developed
        a hypoallergenic diet:

          Canine/Feline Anergen III, a vegetarian diet for
          food sensitive cats, contains special high-protein
          vegetables.
          Wysong Corporation
          Dept. CF, 1880 N. Eastman Ave.,
          Midland, MI 48640.

        Natural Life Pet Products, Inc. (For dogs)
        Available from veterinarians and pet food centres.
        1-800-367-2391
        Natural Life Pet Products, Inc.
        Frontenac, Kansas 66762.


  2.10 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.

  2.11 Are there vegan marshmellows available?

    Yes, from a company called Emes located in Lombard, Ill., U.S.
    Phone: [phone]. The package lists gelatin, but, it is not
    animal derived.  Dunhills pontefract cakes are also vegan.

  2.12 What airlines serve vegetarian meals?

    Most airlines now serve vegetarian meals. Call the airline ahead
    of time to make your request, and it is suggested that you confirm
    your meal twice.

  2.13 Should I be worried about getting enough protein on a
       vegetarian diet?

    The short answer is: "No, sufficient protein can be obtained by
    eating a variety of foods", but here is a longer explanation:

      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.

      The 1989 revision of the FDA's RDA suggests a protein intake of
      44-63 grams.  Many scientists think this number is too high.
      Most scientists agree with this number.

    Here is another (from "Physicians Committee for Responsible
    Medicine"):

      THE PROTEIN MYTH

        In the past, some people believed one could never get too much
    protein.  In the early 1900's, Americans were told to eat well
    over 100 grams of protein a day. And as recently as the
    1950's, health-conscious people were encouraged to boost their
    protein intake.  The reality is that the average American
    takes in twice the amount of protein he or she needs. Excess
    protein has been linked with osteoporosis, kidney disease,
    calcium stones in the urinary tract, and some cancers. Despite
    all this, many people still worry about getting enough
    protein.

        The Building Blocks of Life:

        People build the proteins of their bodies from amino acids,
    which, in turn, come from the proteins they eat. Protein is
    abundant in nearly all of the foods people eat. A varied diet
    of beans, peas, lentils, grains, and vegetables contains all
    of the essential amino acids. Animal products are high in
    protein, but are undesirable because of their high fat and
    cholesterol content. Fat and cholesterol promote heart
    disease, cancer, and many other health problems. One can
    easily meet the body's protein requirements with plant foods.
    It used to be believed that various plant foods had to be
    eaten together to get their full protein value, but many
    nutrition authorities, including the American Dietetic
    Association, have determined that intentional combining is not
    necessary.1 As long as one's diet includes a variety of
    grains, legumes, and vegetables, protein needs are easily met.


  2.14 What about Vitamin B12 on a vegan diet?

      The data on B12 is still coming in, so it is impossible to say
      "Its no problem....", however, the latest information suggests
      that acquiring enough B12 is not as problematic as it was once
      thought. If you are concerned about inadequate B12, there are
      many foods which are fortified with B12, in addition to vitamin
      pills. Here is the most recent information:

        From "Food for a Future" by Jon Wynne-Tyson, published 1979 by
    Universe Books, 381 Park Avenue South, New York, N. Y. 10016,
    U.S.A. pages 110-111, footnote page 114:

        It is interesting and possibly very relevant that lifelong
      vegans seldom suffer from B12 deficiency. Where deficiency
      has been established, it has been mostly in people who have
      switched, perhaps too abruptly, from a diet based on animal
      products.  This has helped to prompt the suspicion that as
      children brought up from birth on a vegan diet are able to
      absorb the B12 made by the bacteria in their colons, it may
      be that the perversion of the body's chemistry through meat
      eating has made it impossible for a small number of people
      to switch to the more natural vegan diet later in life
      without showing signs of B12 deficiency. (2)

      This is not to say, of course, that symptoms due to
      inadequate intake of B12 are not to be found in malnourished
      people the world over, whether they are omnivorous or more
      selective in their eating habits.  An inadequate diet will
      be deficient in a great many elements, whether or not meat
      is included. Although volumes have been written about B12,
      it is in our knowledge of man's adaptational abilities that
      we have far to go; the uncertainties surrounding a clearly
      inadequate intake (irrespective of absorptional capacity)
      are less in dispute.

      It is known that the bacteria in the human colon synthesize
      B12, but that in most cases this is not available for
      absorption by the large intestine because the absorption
      takes place in the lower end of the ileum (or small
      intestine). This absorption depends upon the presence of the
      'intrinsic factor', a protein-like substance produced in the
      stomach. In the case of pernicious anemia, for instance,
      this intrinsic factor is absent.  There is some evidence
      that the large intestine of vegans can absorb B12 (Ellis,
      F.R.; Wokes, F., 'Vitamin B12', the Vegan, Winter 1966/67) -
      a point that may well be given more prominence as research
      continues.

      (2) to put the horse more squarely before the cart, there is
      a good deal of support for the theory that man lost his
      ability to manage without dietary B12 when he took to meat
      eating, which caused the bacterium Escherichia coli to move
      further down his intestinal tract to beyond the point at
      which B12 could be absorbed (see A. G.  Long and F. Wokjes,
      'Vitamins and Minerals in Plants', Plant Foods for Human
      Nutrition, Vol. 1, No.  1, May 1968).  The upward movement
      of the Escherichia, it may be, is encouraged by a return to
      that vegan pattern we abandoned.  However, the inner reaches
      of our guts are not of universal fascination and most of us
      prefer to leave the problems of bacterial balance to the
      scientists.  I must leave it to the really keen reader to
      explore for himself in greater depth.

    Taken from Albert, M.J., Mathan, V.I. and Baker, S.J. (1980).
    'Vitamin B12 synthesis by human small intestinal bacteria',
    Nature, 283, p781-782:

      In addition to these dietary sources of B12, there is
      considerable evidence that the vitamin may be available from
      bacterial activity in the small intestine.  In a study
      published in 1980, samples of bacteria were taken from the
      jejunum and ileum (small intestine) of healthy Southern
      Indian subjects, cultured in the laboratory and analyzed for
      B12 production using two microbiological assays, as well as
      chromatography.  Five groups of micro organism produced
      considerable amounts of B12-like material (as measured by
      the Euglena gracilis assay), and these were further tested
      with the Ochromonas malhamensis technique. Two groups of
      bacteria, Pseudomonas and Klebsiella, synthesized
      biologically-active vitamin B12.  It has been shown that
      free intrinsic factor (necessary for the absorption of the
      vitamin) is often present in the small intestine, so if
      these bacteria also produce B12 inside the body they could
      contribute *significant* amounts of the vitamin.


  2.15 How is "vegan" pronounced?

    The word was invented by the UK Vegan society in the 1940's They
    pronounced it "vee-gn". This is the most common pronunciation in
    the UK today. No one can say this pronunciation in "wrong", so
    this is also the politically correct pronunciation.

    In the US, common pronunciations are "vee-jan" and "vay-gn" in
    addition to "vee-gn".

    The UK, and US and other places have other pronunciations.

    This is sometimes a touchy subject, so be prepared to change your
    pronunciation....

  2.16  Can I eat at fast food places like McDonalds or Taco-Bell?

     Unfortunately there is no simple answer to this. Many Companies
     allow individual stores to decide part of their menu, or the
     ingredients used. In general, you should:

     1. Ask for a nutrition information booklet. Asking an employee may
        not be enough.

     2. If the food in question contains an undesired element, ask if
        it can be substituted for, or deleted altogether.

     3. Fill out a comment card, if you think their menu does not have
        enough selection. If the company receives enough of these, they
        may decide to follow up on them.

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Subject: 3 Other sources of information on the Net

  An ftp site where you can get some vegetarian information is:
       flubber.cs.umd.edu - under /other/tms/veg
    This is the closest thing to what you might call the "official"
    ftp site for vegetarian information.


  The network address for another vegetarian list:
    [e-mail] (internet) or GRANOLA@BROWNVM (BitNet).
    It is a LISTSERV type list. To subscribe, send mail to
    [e-mail] with the command "sub granola Your Full
    Name" in the body. Also try the commands "help" and "index
    granola". Vegetarian recipes are available from this listserv.

  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.

  An ftp site for a list of Indian restaurants (in the US):
    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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Subject: 4 Addresses and Phone Numbers

  4.1 Vegetarian and Vegan Groups:

    Australia:

      The Australian Vegetarian Society (NSW)
      PO Box 65, Paddington, NSW 2021. Phone [phone]

      The Vegan Society (NSW)
      PO Box 467, Broadway, NSW 2007. Phone [phone]

      Organization For Farm Animal Liberation
      PO BOX E65, East Parramatta, NSW 2150. Phone [phone] (AH)

      The Jewish Vegetarian Society (NSW)
      C/- Tom Kramer 95/97 The Boulevarde, Strathfield, NSW 2135.
      Phone [phone] (AH) or [phone] (BH)

      The Australian Natural Hygiene Society, "Hygia"
      31 Cobar Road, Arcadia, NSW 2159.
      Phone [phone] or [phone]

      The Australian Vegetarian Society (QLD)
      PO Box 400, South Brisbane, QLD 4101. Phone [phone]

      The Vegan Society of Brisbane
      PO Box 400, South Brisbane, QLD 4101. Phone [phone]

      Tableland Vegetarian Society
      PO Box 25, Millaa Millaa, QLD 4886

      The Vegetarian Society of Western Australia
      PO Box 220, North Perth, WA 6006. Phone [phone]

      The Vegetarian Society of South Australia
      PO Box 46, Rundle Mall, Adelaide 5000. Phone [phone]

      Vegan Society of Australia
      PO Box 85, Seaford, VIC 3198. Phone [phone]

    Canada:

      Canada EarthSave Society
        Suite 103 - 1093 West Broadway, Vancouver, BC,  V6H 1E2
        Phone [phone].
      Canada Earthsave describes itself as "an educational non-profit
      organization that promotes awareness of the environmental and
      health consequences of our food choices.

    United Kingdom:

      The Vegetarian Society of the U.K.
        Parkdale, Dunham Road, Altringham, Cheshire, WA14 4QG
        [phone] (country code 44, for U.S. callers)
      publishes "The Vegetarian" -- yours with membership

      The Vegan Society
        7 Battle Road,
        St Leonards-on-Sea,
        East Sussex TN37 7AA
       Phone: [phone]
       publishes "The Vegan" quarterly, free with membership

    United States:

      The Vegetarian Activist Collective
      616 6th St., Brooklyn, NY 11215.

      American Vegan Society
        501 Old Harding Highway, Malag, NJ 08328
        [phone]
      publishes "Ahimsa" magazine.

      North American Vegetarian Society
        P.O. Box 72, Dolgerville, NY 13329
        [phone]
      publishes "Vegetarian Voice"

      Vegetarian Resource Group
        P.O. Box 1463, Baltimore, MD 21203
        [phone]
      publishes "Vegetarian Journal"
      Hotline for Vegetarian's questions:
        (301)366-VEGE

      Vegetarian Awareness Network:
      1-800-USA-VEGE, [phone] in Nashville, TN

      Vegetarian Times Bookshelf
        P.O. Box 446, Mt. Morris, IL 61054
        [phone]


  4.2 Cruelty-free products information

    Amberwood
    Route 1 Box 206, Milner, GA 30257
    [phone]

    The Body Shop -- in local shopping centers
    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
    [phone]

    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

    PETA: write 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.


  4.3 Non-leather shoe outlets

    See the posting "FAQ:Leather Alternatives" in rec.food.veg for a
    complete list of non-leather products

  4.4 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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Subject: 5 Recommended Literature

  5.1 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 Cuisine 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 Vegetarian 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

  5.2 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.

    Simply Vegan by Debra Wasserman, $12.00 from VRG, Box 1463,
    Baltimore, MD 21203

  5.3 Travel & Restaurant Books

    Vegetarian Times listing of US vegetarian/vegan restaurants,
    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 Restaurant 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.

  5.4 Periodicals

|   Good Medicine, PCRM, PO Box 6322, Wash. DC 20015
    [phone]

    North American Vegetarian Society (Vegetarian Voice magazine)
    $18 US/$21 foreign, NAVS, PO Box 72, Dolgeville, NY 13329

    "Vegetarian Times", [phone] or [phone]

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Subject: 6 Animal Rights Organizations

  Humane Society of the U.S.
  2100 L Lt., N.W., Washington DC 20037 (USA)
  Posters against animal research available.

  FARM (Farm Animal Reform Movement)
  P.O. Box 70123, Washington, DC 20088 (USA)
  [phone]
  publishes quarterly newsletter and informational handouts.

  PETA (People for the Ethical Treatment of Animals)
  P.O. Box 42516, Washington, DC 20015 (USA)
  publishes "Cruelty-free Shopping Guide" and informational
  literature.

  National Anti-Vivisection Society
  53 W. Jackson Blvd., Suite 1550, Chicago, IL 60604 (USA)
  [phone]
  Free Cruelty-free products listing.

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Subject: 7 Issues

  7.1 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 carnivores 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 labeled 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.

  7.2 Hidden Animal Products

    See the separate posting in rec.food.veg, for a much larger list of
    substances derived from animals. The subject is "LIST OF
    SUBSTANCES DERIVED FROM ANIMALS".

    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.

      CALCIUM PHOSPHATE: This is often used in English muffins,
             breads, cereals, and other baked goods as a
             preservative. This one is really just a fancy
             word for ground up animal bones and teeth.

      CASEIN: This is a product made when milk is heated with an acid,
          like lactic acid. This stuff mostly occurs in
          "no-lactose" soy cheeses like Soyco or Soy Kaas.  The
          labels say "lactose-free" (lactose is another milk
          derivative), but that doesn't mean they are therefore
          vegan, as we used to incorrectly assume.  Soymage soy
          cheese is 100% vegan, but it's kind of gross.  Casein is
          also used in plastics, adhesives, and paint
          manufacturing.

      CASEINATE: Casein mixed with a metal, like calcium caseinate or
         sodium caseinate.

      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 fertilizers etc.  Try finding out about Veganic
           Gardening as an alternative, by using seaweed
           fertilizers which are widely available.

      PASTA: May contain egg, especially if fresh. Some pasta in
         Italy contains squids's ink; this can easily be
         recognized 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.

      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
        animals.

      STEARATE: This usually comes in the form of _calcium stearate_,
        and it is found in hard candies like Gobstoppers and
        Sweetarts as well as other places.  It comes from
        stearic acid, which usually is derived from tallow, or
        animal fat.  Stearate is also used in vinyls (like car
        seats) and plastics.

      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.

      WHEY: Liquid part of Milk

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