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***
If you have medical
conditions, or are on medications, you must first consult your physician for
any drug-diet interactions before making major changes to your diet.
If you are on warfarin (Coumadin), you must let your health care provider
know before increasing your intake of dark green leafy vegetables.
if
you are on blood thinning medications such as aspirin or warfarin (Coumadin),
talk to your health care provider before taking omega-3 supplements. ***
***
Please consult your
physician first if you are considering over-the-counter, nutritional or
herbal supplements. For example, brewer's yeast and spirulina have
drug interactions.***
***
No endorsement intended, but here are
some online resources:
- Drugs.com's tool:
Drug Interactions Checker
- Colorado State University
Extension's
Nutrient-Drug Interactions and Food
- MayoClinic.com's
Warfarin side effects: Watch for dangerous interactions
***
-
For the first 6 months, you are likely to
feel hungry around the clock. This is not the time to focus on weight
issues (but do limit your total caloric intake from fats, avoid saturated
fats like coconut oil and palm oil, avoid trans fat [in most commercially
baked goods and in some margarine], limit your intake of sugars [including:
corn syrup, high-fructose corn syrup, fruit juice concentrate, maltose,
dextrose, sucrose, honey, maple syrup], and limit your
daily salt intake to 6 teaspoons). Instead, emphasize:
1) Flavor: Amplify your favorite flavors,
for example, sweet and sour. Try grilling and toasting for added
flavor. When making soups with root vegetables, try first
caramelizing the them in a non-stick pan.
Add garnishes such as roasted sesame seeds and roasted seaweed.
Use iodized sea salt, or add sea salt [which does not supply iodide] to
your regular iodized salt for better flavor. Add sea salt [which
is not iodo to your regular iGinger adds great flavor to soups and dishes, and a little goes a long
way. Try boiling edamame (soy beans) with some ginger and sea
salt.
2) Satiety: For example, add nuts and
vegetarian cheese to your diet. Add extra virgin olive oil to your
salads. To get you through the first 6 months, have on hand
snacks, seasoned seaweed slices, trail mixes, popcorn and hard candy (use caution in choking risks) when
hunger attacks, and taper off later. Some easy healthy snack
ideas include: Boiled edamame [soy beans] with some ginger and sea
salt, and steamed/baked yams.
3) Variety, Balance & Moderation:
Eat a rainbow a day!
If your foods span a rainbow of colors, most likely you have achieved
variety. Moderation is key. For example, too
much oxalate-containing foods [spinach, rhubarb, beets, nuts, chocolate,
black tea, wheat bran, strawberries, and beans] or foods high or
moderate in purine [yeast, spinach, asparagus, beans, lentils,
mushrooms, and dried peas] could exacerbate gout.
4) Nutrition: Rotate your menus every day to
make sure your diet contains all the nutrients you need. Common
areas of concern are:
- Protein: It is not hard to meet your daily requirement
as long as you stay on a well-balanced,
well-sourced diet.
The daily
recommended intakes for protein are:
| Children ages 1-3 |
13 grams/day |
| Children ages 4-8
|
19 grams/day |
| Males ages 9-13 |
34 grams/day |
| Males ages 14-18 |
52 grams/day |
| Males, ages 19 and up |
56 grams/day |
| Females ages 9-13 |
34 grams/day |
| Females ages 14 and up
|
46 grams/day |
| Pregnancy & Lactation
|
71 grams/day |
Dietary
Reference Intakes: Recommended Intakes for Individuals (PDF|86
KB)
National Academy of Sciences. Institute of Medicine. Food and Nutrition
Board. Comprehensive DRI table for vitamins, minerals and
macronutrients;
organized by age and gender.
A slice of bread provides 3 to 5 grams of
protein, 1/4 cup of walnuts 5 grams, 1/2 cup canned spinach 5 grams,
a bag of microwave popcorn 9 grams, and even a sheet of
roasted seaweed or a tablespoon of soy sauce contributes 1 gram of
protein. One square of baked/braised tofu
[豆干]
could provide as much as 15 grams of protein and 40% of the calcium
you need per day ["Percent Daily Value] depending on the brand you choose.
To get complete essential amino acids, combine food groups, e.g.,
combinations of rice and beans. Of note, quinoa
alone provides complete protein, and is high in iron, zinc, phosphorus,
magnesium, and several vitamin B's.
- Iron:
Vegetarian sources include dried beans and peas,
nuts and seeds, whole grains, dark molasses, and green
leafy vegetables.
- Omega-3 oil: Flax oil
[flaxseed oil], available from pharmacies, is rich in omega-3 oil.
Do not cook with flax oil. Use it on foods that have been
cooked, or on salads.
-
Vitamin B12: Breakfast
cereals are usually fortified with vitamin B12. Soy milk also
provides some vitamin B12, so do vegetarian cheeses, e.g, Veggie Shreds
and Veggie Slices manufactured by Galaxy Nutritional Foods.
- Vitamin A:
Sweet potatoes, carrots, and goji berry [枸杞
wolfberry, also a source of iron] are
sources of vitamin A.
Resources:
- University of Maryland Medical Center's webpage on
Complimentary
Medicine
- The FDA's
How to Understand and Use the Nutrition Facts Label webpage
-
Dietary Reference Intakes: Recommended Intakes for Individuals (PDF|86
KB)
National Academy of Sciences. Institute of Medicine. Food and Nutrition
Board. Comprehensive DRI table for vitamins, minerals and
macronutrients [protein, fat & carbohydrate];
organized by age and gender.
* * *
- Basically, refrain from eating any sentient being with a
face and/or some form of legs, and that tries to run away--or even just
passively resists being eaten as in the case of clams, oysters, sea urchins,
squids/calamari--when you try to eat it
- Animal-derived
ingredients to avoid:
Eggs (yolks or egg white,
which are common in mayonnaise, donuts, muffins, pastries, mousse, and
meringue), honey
(often found in granola bars, desserts such as baklava, and some breakfast
cereals), gelatin (see paragraph below), renin (used in some cheeses), chitosan or chitin (used as food coloring),
and bonito (in some Japanese seaweed garnish sprinkles).
See also;
On Making Offerings
[PDF]
- Gelatin is used
in Jell-O®. Look for products made with agar agar instead. Or
make your own from store-bought agar agar (commonly carried by Asian
grocers.) Gelatin is used in non-vegetarian marshmallow and some candy
as well. It is also used in capsules for medicine, so look for
"vegetarian capsules" or choose a different formulation.
- Pungent plants
to avoid: Garlic, chives,
leeks, onions, scallions, and shallots.
- A no-no
combination: Do not cook spinach and tofu together.
- No endorsement
is intended, but we would like to point out that there are vegan
alternatives available in health food stores and online, such as
Vegenaise®
and
Vegan Gourmet® Dairy Alternatives. Or try out some online recipes
on vegan mayonnaise which you can make in a blender with basic ingredients
such as soy milk, safflower oil (or any vegetable oil, plus olive oil),
apple cider vinegar (optional), lemon juice and sea salt. Either blend
the dry ingredients with oil first, then slowly add the liquid (soy milk),
or alternatively, blend the dry ingredients in liquid, then add in the oil
one drop at a time. Use about 2 parts oil to 1 part soy milk, and a
couple tablespoons of lemon juice. Maple syrup, mustard, paprika, hot
sauce and black pepper are optional.
Lastly, a lot like
quitting smoking or drinking, you have to make your environment conducive to
achieving your goals. Allow a few days to get ready. Purge foods
you no longer will be eating from your environment. Talk to your
family, friends and co-workers ahead of time to get their support.
Surround yourself with individuals who are positive and supportive. If
you ever slip, get right back on track. In time, you may notice an
improvement in your meditation skill and your ability to focus. Best
of luck to you!
***您若有疾病或服藥，在改變您的飲食或服食補藥之前，請先請教您的醫生有關藥物與飲食的相互作用。***
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