🌱 如何開始吃全食物蔬食 🌱
繼上一篇發文後,有人詢問該怎麼開始吃全食物蔬食。對我來說,因為吃全食物蔬食的時候已經是轉蛋奶素的11年後、轉vegan的8年後了,所以對我來說這個轉換其實是「如何戒掉加工食品」,跟素不素已經無關了。這是我的一些小撇步:
1️⃣ 做菜的時候用水或蔬菜高湯代替油
2️⃣ 用味增代替鹽,或是如果你買得到又不忌五辛,可以試試鹽代替品「Table Tasty」(味增鈉含量也高,但是是目前唯一已知不會升高血壓或讓你得胃癌的高鈉食品)
3️⃣ 用自製椰棗糖漿代替糖(作法:去核椰棗泡熱水一小時後加點檸檬汁用果汁機攪拌。具體請參考葛雷格醫師的「食療聖經食譜」)
4️⃣ 用小米、藜麥、全麥麵條等代替白米、白麵條等精緻澱粉
5️⃣ 最好家裡不要放加工食品,這樣想吃也沒得吃
6️⃣ 外食的時候盡力就好了。真的想吃甜膩膩的vegan巧克力奶油蛋糕,那就放鬆心情好好享受吧!你偶爾吃什麼,真的沒有每天吃什麼來得重要(我自己昨天才剛吃了兩塊草莓蛋糕)
7️⃣ 請餐廳配合。我常去的一家餐廳有道菠菜沙拉裡頭會放年糕,我總是請他們不要給我年糕,多給我點菠菜
8️⃣ 找到你喜歡的有機蔬菜農場,跟種出你每天吃的菜的人聊聊天。我個人覺得這會讓我更充滿感激,也給整個備餐體驗加分
9️⃣ 更多食譜,可以參考「食療聖經食譜」或關注NutritionFacts.org取得最新的科學實證營養資訊(我們還沒有中文網站,但是大部分影片都有中文字幕可以選)
最後......這張照片是幾年前在瑞士旅遊拍的(已經忘記「旅遊」是什麼東西),目測當時大概比現在胖+黑百分之十。想回到曬黑的日子,至於肥肉就不用了~~
***
🌱 How to start eating more whole food plant-based 🌱
After I made the post about being mostly whole food plant-based (WFPB), I received some questions from people who’d like to know how they can start doing that, too. I think it’s worth noting that when I started eating WFPB, it was already 11 years since I went vegetarian and 8 years since I went vegan. So for me, it was really about cutting out processed plant foods rather than cutting out any animal products. Here are some of the tips that have helped me:
1️⃣ Replace oil with water or vegetable broth when cooking.
2️⃣ Replace salt with miso, or if you have access, try salt substitute “Table Tasty.”
3️⃣ Replace sugar with date syrup when baking (search “date syrup” on NutritionFacts.org for recipe).
4️⃣ Replace refined grains with whole grains such as millets, quinoa, whole wheat noodles, etc.
5️⃣ Try not to have processed foods at home at all so you naturally wouldn’t eat them.
6️⃣ Try your best when you eat out, and if you really want that vegan chocolate cake topped with cream and packed with sugar...just enjoy it and don’t feel bad (I just had two pieces of an amazing vegan coconut strawberry cake last night). It’s really the day-to-day stuff you eat that counts.
7️⃣ Ask the restaurant to accommodate. For example, one of my favorite restaurants adds rice cakes to their spinach salad dish. I always ask them to take out the rice cakes and give me more spinach instead.
8️⃣ Find your favorite organic vegetable supplier and know where your food comes from. Talk to the people who grow your food. It may bring appreciation and make your meal prepping experience nicer, at least for me!
9️⃣ For more healthy recipes, check out the How Not to Die Cookbook and follow NutritionFacts.org for the latest science on evidence-based nutrition.
(This photo was taken a couple years ago when you could still do this thing called “enjoying summer in Europe”...and when I was maybe 10% chubbier and more tanned than now.)
同時也有13部Youtube影片,追蹤數超過1,390的網紅Charlotte In White,也在其Youtube影片中提到,Meditation | 冥想 【Ujjayi Breath Pranayama】 Ujjayi Pranayama, victorious breath, is the breathing exercise which is common in yoga practice, helps you ...
「plant based中文」的推薦目錄:
- 關於plant based中文 在 Vegan Kitty Cat Facebook 的最讚貼文
- 關於plant based中文 在 Vegan Kitty Cat Facebook 的精選貼文
- 關於plant based中文 在 Vegan Kitty Cat Facebook 的精選貼文
- 關於plant based中文 在 Charlotte In White Youtube 的最讚貼文
- 關於plant based中文 在 Belinda Chen Youtube 的最佳貼文
- 關於plant based中文 在 Nora Hsu- Barrel Leaf Youtube 的最佳解答
- 關於plant based中文 在 Plants - 植物性飲食是什麼? (中文請往下滑) What is a plant ... 的評價
- 關於plant based中文 在 [閒聊] Plant-Based 定義是蔬食為主能含肉 - Mo PTT 鄉公所 的評價
- 關於plant based中文 在 平平是吃菜,vegetarian diet 跟plant-based diet 差別為何? 的評價
- 關於plant based中文 在 Your browser can't play this video. Learn more - YouTube 的評價
plant based中文 在 Vegan Kitty Cat Facebook 的精選貼文
為什麼我吃的素食是「全食物蔬食」,而不只是純素食而已呢?
首先,「全食物蔬食」(WFPB)指的是完整、未經加工的食物,也就是從土裡長出來的真食物:蔬菜、水果、全穀物、種子、堅果等。
我14年前由葷轉蛋奶素、11年前由蛋奶素轉純素,3年多前又開始吃全食物,主要有兩個原因:一,在營養學組織NutritionFacts.org工作,每天看各種有關全食物蔬食對健康益處的影片,很難不身體力行。二,其實我天生就不喜歡吃太過沈重、油膩、鹹或甜的食物,吃下去是一種很不好的體驗。
那我是無時無刻都這樣嗎?當然不了。😛 我家裡沒有油、糖或鹽,也不會買精緻穀物,所以在家做飯的時候確實是百分之百實踐全食物蔬食。要是外食,我還是不會吃炸物,也盡量避免白米、白麵條這類的,但對油、糖或鹽就沒有這麼挑惕了。要是很想吃個vegan甜甜圈或起司蛋糕時,我也不會克制自己。重點不是要時時刻刻完美,而是讓健康飲食成為習慣,然後盡力就行了。
每個人吃素的原因都不一樣。我14年前剛開始的時候,一點也不在意健康,甚至還覺得很驕傲(「看,我只在意動物,多高貴的理由」)。不過因為我總是希望不斷提升、拓展自我,在吃素吃了十多年後,更進一步吃全食物對我來說是個挺自然的選擇。吃全食物時,我感覺到自己更有活力,思路更清晰,並且差別最大的,大概就是我的皮膚了(一吃油炸馬上爆痘痘)。同時,看到許多吃素的人因為健康出問題又回去吃肉,但其實他們的問題跟吃素不吃素一點關係都沒有,而是以不健康的加工素食為食、沒有運動習慣,或是沒有正確補充維生素B12(曾經有素食者跟我說她不用補充B12,因為她有一顆對動物的愛心......我只能說我很無語)。
如果把環境也考慮進去的話,全食物是不太需要包裝的,就是蔬菜、水果這些。我平時訂的都是一個紙箱裝滿有機蔬菜直接送上門,連包裝紙袋都沒有,然後下次訂箱子他們再收回去。買堅果則是直接拿罐子到市場去秤重裝。而反觀素漢堡排、素雞塊這類的加工食品,卻幾乎都是購買時就裝在塑膠袋裡的。大自然不是什麼身外之物,我們就是大自然的延伸,我們的健康和地球的健康是息息相關的。要是連自己的健康都不在意,該怎麼守護地球的健康?如果有任何問題,歡迎在底下評論,或是關注NutritionFacts.org的YouTube頻道,影片幾乎都有中文字幕翻譯可以選:https://www.youtube.com/channel/UCddn8dUxYdgJz3Qr5mjADtA
p.s. 配圖是我去年底擔任北京的ChinaFit素食大會主持。
***
Why am I mostly whole food plant-based (and not just vegan)?
First of all, “whole food plant-based” (WFPB) refers to foods that are unprocessed. So in other words, real foods that grow from the ground: fruits, vegetables, whole grains, seeds, nuts, etc.
I went mostly whole food plant-based three years ago for two reasons: 1) When you work for NutritionFacts.org and watch video after video about the health benefits of a WFPB diet, it’s hard not to walk the talk. 2) My body naturally doesn’t like foods that are too heavy, oily, salty, or sweet. It just doesn’t feel good to consume those foods.
Do I do it 100% all the time? Of course not! 😛 I don’t have oil, salt or sugar at home, and I don’t buy any refined grains. So when I cook at home, I’m 100% WFPB & SOS-free. But when I eat out, I’m more flexible with SOS. I still wouldn’t eat deep-fried foods even when I eat out, and avoid white rice or white noodles as much as I can. But when I crave a vegan donut or cheesecake, I also won’t stop myself. The point is not to do it perfectly all the time, but to make it a habit to eat healthy and just do the best you can.
People go vegan for different reasons. I didn’t care about health when I first started my vegetarian/vegan journey 14 years ago, and I was even proud of it. But I always strive to expand myself, so going WFPB seemed like a natural next step. When I eat clean, I see the difference in my level of energy, cognitive function, and most notably - my skin. I also think it’s a pity to see people who went vegan reverse back to eating meat because they encountered health issues that have nothing to do with being vegan or not, but are actually about eating healthy/real foods vs. processed junk, not supplementing correctly (B12, for example), or not maintaining an active lifestyle.
Taking the environment into consideration, unprocessed fruits and vegetables also don’t require much packaging, unlike vegan patties or nuggets that usually come wrapped in plastic. Nature is not something outside of us - we are nature, and our health is interconnected with the health of the planet. So feel free to reach out if you have any questions, or even better, follow NutritionFacts.org ❤️
plant based中文 在 Vegan Kitty Cat Facebook 的精選貼文
💚 Veggie World Expo 💚
上週五很榮幸代表我就職的公益營養學組織NutritionFacts.org到上海的國際植物基博覽會分享,和觀眾分享全食物蔬食對健康的益處。
一開始我先邀請在場觀眾進行「check-in」的過程,找一個他們不認識的人,自我介紹,然後分享為何自己關注健康。接著我分享了我個人關注健康的原因:從小到大,家中有太多長輩因為慢性病而過世。從乳癌、淋巴癌、胰臟癌、心臟病、中風到腎臟病......雖然我幫不了他們,但現在我卻可以幫助其他人的家庭不要經受我家人經受的痛苦。接著,我介紹了我們組織,播放了葛雷格醫師的兩個影片,最後再教大家使用「每日12清單」將健康的食物包括到每日的飲食當中。
這次的活動對我來說有幾個亮點:
1) 有五位我的好朋友來支持我,雖然其中三位聽不懂中文,根本不知道我在講什麼。❤️
2) 有些觀眾告訴我,這是他們第一次發現自己的飲食有多麼不健康,接下來也想要做出改變。💪
3) 許多人跟我說他們很喜歡這樣互動性的分享模式,而不是講者在台上單方面講話。事實上,我自己以前是經營個人成長學校、主持工作坊出身的,非常在意互動性這件事情,個人也完全受不了那種ppt充滿文字、台上滔滔不絕、台下是誰在聽都無所謂的活動。所以放心,不管我主持什麼分享會或活動,都會是高互動性的。😉
4) 最後這個反饋實在讓我哭笑不得......有個女生很驚訝也很感動跟我說「哇,你的中文好好呀!」 🤨😓😂
我很感激能有機會做有意義的工作,為自己和他人的福祉做出貢獻。同時,在全球還疫情蔓延、許多人還困在家裡的情況下,能夠有這樣的活動、享受人與人之間面對面的連結,是多麼得來不易的機會。有時候我確實會對人性、對世界失望,但類似這樣的感動瞬間,是提醒我繼續走下去的動力。🌱
*****
Last Friday I had the honor of presenting on behalf of NutritionFacts.org at Veggie World Shanghai, sharing about the health benefits of a whole food plant-based diet. During check-in, participants were invited to find a partner they didn’t already know, introduce themselves, and share why the topic of health is important for them. Then I shared my personal reason for caring about the topic - I’ve lost too many family members to chronic diseases. Breast cancer, pancreatic cancer, lung cancer, lymphoma, stroke, heart disease, kidney disease...you name it. Growing up, I couldn’t really help my grandma, uncles and aunts while they suffered. But now I can help others and their loved ones to not go through what I’ve been through. Later, I introduced our organization, played two of Dr. Greger's videos, and invited everyone to practice using his Daily Dozen checklist to incorporate more healthy foods into their diet.
There were a few highlights for me: 1) Five friends of mine came to support me, even though three of them wouldn’t really understand what I was talking about. ❤️ 2) Some participants told me that it was the first time they realized how unhealthy their diet has been, and they’d like to change that. 💪 3) Many people told me they appreciated the interactive process, that it was more than just a presentation where the audience sits and listens. Well, I’m a host/facilitator who personally can’t stand presentations with busy ppt slides...so whatever I host is always going to be participatory! 😉 4) And here comes the best comment...”Wow, your Chinese is sooo good!” Not sure how to respond to that. Thanks...? 🤨😓😂
I’m very grateful for the opportunity to do meaningful work, contribute to the well-being of others and myself, and enjoy human connection, especially during a global pandemic where so many are still isolated at home. Sometimes I do lose hope in humanity and the state of the world. But it’s moments like this that touch my heart and remind me to keep going. 🌱
.
Love you Andrea, Dawn, Lily, Mariana and Narayan ❤️
plant based中文 在 Charlotte In White Youtube 的最讚貼文
Meditation | 冥想
【Ujjayi Breath Pranayama】
Ujjayi Pranayama, victorious breath, is the breathing exercise which is common in yoga practice, helps you to concentrate in yourself.
【勝利呼吸法】
常用的瑜伽呼吸法。通過控制你的呼吸與意念,並隨時提醒自己專注於當下。
-----
木 木 ? FOREST & STILL
www.instagram.com/forestandstill
-----
SUBSCRIBE! https://www.youtube.com/CharlotteInWhite
【BLOG】 https://www.charlotteinwhite.com
【Instagram】 https://www.instagram.com/charlottein...
【Facebook】 https://www.facebook.com/charlotteinw...
【Contact】charzcharlotte@gmail.com
Music by Mighty Meditation - Tides - https://thmatc.co/?l=AD3D457E
![post-title](https://i.ytimg.com/vi/KoLiqAClB2U/hqdefault.jpg)
plant based中文 在 Belinda Chen Youtube 的最佳貼文
I N F O
❖❖❖ 想咨询新加坡房产信息的朋友可以联系天哥,电话:+65 81187058;微信:litianyang91
❖❖❖视频中提到的产品链接:
小苏打:https://www.fairprice.com.sg/product/13146588
重曹(小苏打溶液):DAISO 实体店
Dr Beckmann Active Gel Oven Cleaner: https://www.fairprice.com.sg/product/dr-beckmann-active-gel-oven-cleaner-375ml-13087467
花王厨房泡沫除油清洁剂 Magiclean Kitchen Cleaner - Refreshing Lime:https://www.fairprice.com.sg/product/magiclean-kitchen-trigger-lime-500ml-84947
心相印厨房湿巾:https://s.click.taobao.com/nQd4Pjv
花王漂白水Magiclean Kitchen Bleach:https://www.fairprice.com.sg/product/magiclean-kitchen-bleach-600ml-13083461
Cif不锈钢清洁剂 Cif Cream Surface Cleanser:https://www.fairprice.com.sg/product/cif-cream-cleanser-regular-500ml-12680904
花王餐桌消毒喷雾 Magiclean Natural Plant-Based Surface Cleaner:https://www.kao.com/sg/magiclean/mcl_surface_clean_00.html (我是在Fairprice Finest实体店买到的)
Method日常石材清洁剂 Method Daily Granite Cleaner:https://www.fairprice.com.sg/product/method-daily-granite-polish-apple-orchard-354ml-13009273
盾王厨房大理石台面渗色清洁剂:https://s.click.taobao.com/Aa95Pjv
剪视频的时候发现语速有点快?
越说越着急
另外跟大家推荐我很喜欢的微博上的清洁博主王子:ALLEN_GY
她的微博全都是很实用的清洁技巧和超美的家居图
我在用的很多清洁剂也是她种草的
——————————
C O N T A C T
微博: BelindaChen_
B站: BelindaChen_
Instagram: belindachen0229
商业合作: belindachen0229@gmail.com
——————————
D I S C O U N T C O D E S
Daniel Wellington,使用折扣码BelindaChen, 可以获得85折
Teddy Blake:纽约的皮包包品牌,用折扣码TBBelinda20可以拿到20美元折扣
Hydroflux净水过滤器,使用折扣码belindachen,可以获得250新币现金折扣加两个淋浴过滤头,网站入口:https://www.czorganization.sg/promo-code
天哥祛痘印的医美诊所Ageless Medical,使用折扣码Belinda Chen,可以S$168体验原价S$360的Miracle Defense Facial,或者激光脱毛八折
我常用的海运公司:盛世领航,微信:q19780811,报我名字的话有小小的折扣
—————————
E Q U I P M E N T
相机: Canon M50
剪辑软件: Final Cut Pro X
——————————
D I S C L A I M E R
This video is not sponsored!
![post-title](https://i.ytimg.com/vi/fkqIwx25Vqo/hqdefault.jpg)
plant based中文 在 Nora Hsu- Barrel Leaf Youtube 的最佳解答
Hi everyone, Nora here. (▼ 點開看更多 Click to see more ▼)
I've been followed Deliciously Ella for over a year. She has been a huge inspiration for me on my vegan journey. I was really excited to try the recipes in her newest cookbook《Deliciously Ella The Plant-Based Cookbook》. This time I want to share the processor of me making 2 of the recipes and love them! But I also find that I don't eat as sweet as the recipes turned out. So ... just want to share. :)
• The Cookbook - https://amzn.to/2Xw33Xm
• My Banana Bread - https://www.barrelleaf.com/vegan-banana-bread/
因為考量到可能大多人不太認識 Deliciously Ella, 所以這次是用英文旁白+中文字幕。
我已經 Follow Deliciously Ella 一年多,她一直是我在 Vegan 旅程上的靈感來源之一! 這次要分享我製作她新《Deliciously Ella The Plant-Based Cookbook》中的兩個食譜的過程和感想。我很愛這兩個成品,但同時也發現我不太吃像成品呈現的那麼甜就是,所以 ... 只是想分享。 :)
• Amazon 食譜書 - https://amzn.to/2Xw33Xm
• 我的香蕉蛋糕 - https://youtu.be/ivEPzKqIBnE
Love & Peace.
Nora 葉子
-----------------------------------------------------------------
✗ 我常用的器具與食材 - https://www.barrelleaf.com/shop/
✗ My Kitchen Essentials & Supplements - http://bit.ly/nora-vegan-pantry
✗ My Journey with Eating Disorder 我厭食+暴食的旅程
https://youtu.be/zbt638hsyLc
-----------------------------------------------------------------
IN THIS VIDEO 影片中的
• Coconut Sugar 椰糖 - https://iherb.co/ymyw9jNG
• Brown Rice Flour 糙米粉 - https://iherb.co/T397V8c
• Buckwheat Flour 蕎麥粉 - https://iherb.co/C6CaPD2g
• Coconut Oil 椰子油 - https://iherb.co/4TTRG4eW
-----------------------------------------------------------------
YOU MIGHT ALSO BE INTERESTED 你可能感興趣
• 5-Ingredient Vegan Creamy Black Sesame Chia Pudding - https://youtu.be/jrUDVga4uC0
• iHerb 3-Month's Buying - https://youtu.be/ejzGRl61kCc
• 1-Bowl Peanut Butter Oatmeal Energy Bars 🥜 - https://youtu.be/04H45il1C1g
-----------------------------------------------------------------
CONNECT WITH ME 到其它地方找我
• Blog - https://www.barrelleaf.com/
• Facebook - https://www.facebook.com/barrelleafstoastnotebook
• Instagram - https://www.instagram.com/barrelleaf
• Pinterest - https://www.pinterest.com/barrelleaf/
*Subscribe to my Newsletter 訂閱電子報
http://eepurl.com/dvG9oL
-----------------------------------------------------------------
可能對你有幫助 HELPFUL LINKS
• My Tool & Ingredients - https://www.barrelleaf.com/shop/
• FAQ - https://www.barrelleaf.com/recipe-measurement/
• My iHerb Haul- https://www.barrelleaf.com/iherb-first-buy/
• iHerb 5% Off Code「MOK5777」- http://www.iherb.com/?rcode=MOK5777
• 常見問答集 FAQ - https://www.barrelleaf.com/recipe-measurement/
• iHerb 購物初體驗︱經驗&開箱 - https://www.barrelleaf.com/iherb-first-buy/
• iHerb 購物95折 折扣碼「MOK5777」- http://www.iherb.com/?rcode=MOK5777
-----------------------------------------------------------------
CONTACT 聯絡
• 合作相關 - nora@barrelleaf.com
• 其它問題 - https://www.facebook.com/messages/t/barrelleafstoastnotebook
關於影片 ABOUT THIS VIDEO
• 相機:
拍照 - https://product.mchannles.com/2VR_w
攝影 - https://amzn.to/2BjBnXC
• Cameras:
For Photography - https://amzn.to/2WBUIxj
For Video - https://amzn.to/2BjBnXC
** This video is not sponsored.
• Music by ikson - A Familiar Face - https://soundcloud.com/ikson/afamiliarface
-----------------------------------------------------------------
*Note: This page contains affiliate links. Purchasing via my affiliate links supports more great content on this site at no additional cost to you.
此頁面含合作聯盟連結,有關詳細資訊,請至 barrelleaf.com 的 Privacy 頁面閱讀。謝謝你們的支持讓我繼續創作! :)
![post-title](https://i.ytimg.com/vi/Mlowc1ok8j0/hqdefault.jpg)
plant based中文 在 [閒聊] Plant-Based 定義是蔬食為主能含肉 - Mo PTT 鄉公所 的推薦與評價
Plant-based diets are similar but not exactly the same as vegan diets. ... Slothlion: 有附上英文成分,外國人看不懂中文誤吃就是活該吼。 ... <看更多>
plant based中文 在 平平是吃菜,vegetarian diet 跟plant-based diet 差別為何? 的推薦與評價
現在利用這篇文,跟大家分享我的整理:Q:Plant-based diet - 英文, ... Buddhist vegetarianism (中文的)全素 vegan 五辛素 vegetarian 蛋奶 ... ... <看更多>
plant based中文 在 Plants - 植物性飲食是什麼? (中文請往下滑) What is a plant ... 的推薦與評價
As plant-based eaters, we get asked this so often. The answer is, TONS! All kinds of vegetables, fruits, superfoods, legumes, nuts & seeds in ... ... <看更多>