🌱 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.)

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 ❤️

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KK Sorrento Lemon 🍋 cake
1月23號今個星期六
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場地拍攝：

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拍攝： Michella

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一開始

拍攝一下Frami Store
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everybody: 太好食啦🍋🍰🤩

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Grazie di ❤️
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遲啲會公佈訂購詳情

除咗Product of Italy 🇮🇹 之外
有KK (Food & Travel) Logo
仲有「意大利衣食住行」7個中文字
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今次第一批出嘅檸檬蛋糕
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🇮🇹 IGP 嘅意思
歐盟嘅國家
Indicazione Geografica Protetta
(Indication of Geographic Protection)

The IGP label shows that the quality or reputation of your food or condiment is linked to the place or region where it is produced, processed, or prepared.

IGP
Indicazione Geografica Protetta
(地理保護指示）

IGP標籤顯示食物或調味品的質量或聲譽與生產，加工或準備食物的地方或地區有關。

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Final Fantasy VII takes place on a world referred to in-game as the "Planet", though it has been retroactively named "Gaia". The planet's lifeforce, called the Lifestream, is a flow of spiritual energy that gives life to everything on the Planet. Its processed form is known as "Mako".During Final Fantasy VII, the Planet's Lifestream is being drained for energy by the Shinra Electric Power Company, a world-dominating megacorporation headquartered in the city of Midgar...

遊戲以克勞德·史特萊夫被生態恐怖主義組織「雪崩」雇為傭兵，破壞「神羅公司」羅統治城市米德加周圍的魔晃爐開始。「雪崩」首領巴雷特·華萊士認為，在讓魔晃在爐中反應會消耗星球的生命，所以神羅的魔晃爐會殺死星球。克勞德孩童時的夥伴蒂法也加入了組織。雖然雪崩第一個任務成功了，但在隨後破壞第二個魔晃爐時中了埋伏，克勞德掉落到米德加貧民窟。他見到了在隨雪崩完成首個任務後，曾遇見的賣花女艾麗絲...

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中文 ： 请出示文件
STEAM ： http://store.steampowered.com/app/239030/

《請出示文件》（英語：Papers, Please）為在日美國人盧卡斯·波普所獨立開發的點陣圖遊戲。玩家扮演一位在虛構共產主義國家阿茲托卡（Arstotzka）中甫剛上任的邊界關卡檢查官，負責在每日早上六時至下午六時的開放時間審核、確認要入境人士的證件，遊戲的標題便是玩家面對每一位欲入境人士審查文件時的第一句台詞。

Papers, Please has the player take the role of a border crossing immigration officer in the fictional dystopian Eastern Bloc-like country of Arstotzka, which has been and continues to be at political hostilities with its neighboring countries. As the officer, the player must review each immigrant and returning citizen's passports and other supporting paperwork against a list of ever-increasing rules using a number of tools and guides, allowing in only those with the proper paperwork, rejecting those without all proper forms, and at times detaining those with falsified information. The player is rewarded in their daily salary for how many people they have processed correctly in that day, while being fined for making mistakes; the salary is used to help provide shelter, food, and heat for the player's in-game family. In some cases, the player will be presented with moral decisions, such as approving entry of a pleading spouse of a citizen despite the lack of proper paperwork, knowing this will affect their salary. In addition to a story mode which follows several scripted events that occur within Arstotzka, the game includes an endless mode that challenges the player to process as many immigrants as possible.

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下面有遊戲資料
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#恐怖遊戲 #恐怖RPG
======================================================
遊戲 : Papers, Please(請出示文件/阿茲托卡)
中文 ： 请出示文件
STEAM ： http://store.steampowered.com/app/239030/

《請出示文件》（英語：Papers, Please）為在日美國人盧卡斯·波普所獨立開發的點陣圖遊戲。玩家扮演一位在虛構共產主義國家阿茲托卡（Arstotzka）中甫剛上任的邊界關卡檢查官，負責在每日早上六時至下午六時的開放時間審核、確認要入境人士的證件，遊戲的標題便是玩家面對每一位欲入境人士審查文件時的第一句台詞。

Papers, Please has the player take the role of a border crossing immigration officer in the fictional dystopian Eastern Bloc-like country of Arstotzka, which has been and continues to be at political hostilities with its neighboring countries. As the officer, the player must review each immigrant and returning citizen's passports and other supporting paperwork against a list of ever-increasing rules using a number of tools and guides, allowing in only those with the proper paperwork, rejecting those without all proper forms, and at times detaining those with falsified information. The player is rewarded in their daily salary for how many people they have processed correctly in that day, while being fined for making mistakes; the salary is used to help provide shelter, food, and heat for the player's in-game family. In some cases, the player will be presented with moral decisions, such as approving entry of a pleading spouse of a citizen despite the lack of proper paperwork, knowing this will affect their salary. In addition to a story mode which follows several scripted events that occur within Arstotzka, the game includes an endless mode that challenges the player to process as many immigrants as possible.

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======================================================
生活channel :
◆ https://goo.gl/vt57iA

Facebook :
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關鍵字 : 恐怖RPG,恐怖遊戲,遊戲,RPG,實況,GAMEPLAY,中文,中字,廣東話,粵語,香港,死佬,死佬打機機,Papers,Please,請出示文件,阿茲托卡,请出示证件,恐怖攻擊,入境,模擬遊戲