{"id":32147,"date":"2022-12-09T20:38:22","date_gmt":"2022-12-09T12:38:22","guid":{"rendered":"https:\/\/tcmonthly.tzuchiculture.org.tw\/?p=32147"},"modified":"2022-12-30T14:24:40","modified_gmt":"2022-12-30T06:24:40","slug":"choosing-wellness","status":"publish","type":"post","link":"https:\/\/tcmonthly.tzuchiculture.org.tw\/?p=32147","title":{"rendered":"Choosing Wellness\u2014Improving Your Health With a Whole-Plant Diet"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"32147\" class=\"elementor elementor-32147\">\n\t\t\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-064c9bd elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"064c9bd\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-f4d4328\" data-id=\"f4d4328\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5031a14 elementor-widget elementor-widget-text-editor\" data-id=\"5031a14\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.8.1 - 13-11-2022 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#818a91;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#818a91;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p>Make Health a Habit<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-596eb253 elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"596eb253\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5ef25842\" data-id=\"5ef25842\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5b3e3091 elementor-widget elementor-widget-text-editor\" data-id=\"5b3e3091\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><strong>By Liao Zhe-min<\/strong><br \/>Translated by Wu Hsiao-ting<br \/>Photos by Huang Xiao-zhe<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-377e4cb2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"377e4cb2\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2a3b89b5\" data-id=\"2a3b89b5\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-40b9e759 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"40b9e759\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.8.1 - 13-11-2022 *\/\n.elementor-widget-divider{--divider-border-style:none;--divider-border-width:1px;--divider-color:#2c2c2c;--divider-icon-size:20px;--divider-element-spacing:10px;--divider-pattern-height:24px;--divider-pattern-size:20px;--divider-pattern-url:none;--divider-pattern-repeat:repeat-x}.elementor-widget-divider .elementor-divider{display:-webkit-box;display:-ms-flexbox;display:flex}.elementor-widget-divider .elementor-divider__text{font-size:15px;line-height:1;max-width:95%}.elementor-widget-divider .elementor-divider__element{margin:0 var(--divider-element-spacing);-ms-flex-negative:0;flex-shrink:0}.elementor-widget-divider .elementor-icon{font-size:var(--divider-icon-size)}.elementor-widget-divider .elementor-divider-separator{display:-webkit-box;display:-ms-flexbox;display:flex;margin:0;direction:ltr}.elementor-widget-divider--view-line_icon .elementor-divider-separator,.elementor-widget-divider--view-line_text .elementor-divider-separator{-webkit-box-align:center;-ms-flex-align:center;align-items:center}.elementor-widget-divider--view-line_icon .elementor-divider-separator:after,.elementor-widget-divider--view-line_icon .elementor-divider-separator:before,.elementor-widget-divider--view-line_text .elementor-divider-separator:after,.elementor-widget-divider--view-line_text .elementor-divider-separator:before{display:block;content:\"\";border-bottom:0;-webkit-box-flex:1;-ms-flex-positive:1;flex-grow:1;border-top:var(--divider-border-width) var(--divider-border-style) var(--divider-color)}.elementor-widget-divider--element-align-left .elementor-divider .elementor-divider-separator>.elementor-divider__svg:first-of-type{-webkit-box-flex:0;-ms-flex-positive:0;flex-grow:0;-ms-flex-negative:100;flex-shrink:100}.elementor-widget-divider--element-align-left .elementor-divider-separator:before{content:none}.elementor-widget-divider--element-align-left .elementor-divider__element{margin-left:0}.elementor-widget-divider--element-align-right .elementor-divider .elementor-divider-separator>.elementor-divider__svg:last-of-type{-webkit-box-flex:0;-ms-flex-positive:0;flex-grow:0;-ms-flex-negative:100;flex-shrink:100}.elementor-widget-divider--element-align-right .elementor-divider-separator:after{content:none}.elementor-widget-divider--element-align-right .elementor-divider__element{margin-right:0}.elementor-widget-divider:not(.elementor-widget-divider--view-line_text):not(.elementor-widget-divider--view-line_icon) .elementor-divider-separator{border-top:var(--divider-border-width) var(--divider-border-style) var(--divider-color)}.elementor-widget-divider--separator-type-pattern{--divider-border-style:none}.elementor-widget-divider--separator-type-pattern.elementor-widget-divider--view-line .elementor-divider-separator,.elementor-widget-divider--separator-type-pattern:not(.elementor-widget-divider--view-line) .elementor-divider-separator:after,.elementor-widget-divider--separator-type-pattern:not(.elementor-widget-divider--view-line) .elementor-divider-separator:before,.elementor-widget-divider--separator-type-pattern:not([class*=elementor-widget-divider--view]) .elementor-divider-separator{width:100%;min-height:var(--divider-pattern-height);-webkit-mask-size:var(--divider-pattern-size) 100%;mask-size:var(--divider-pattern-size) 100%;-webkit-mask-repeat:var(--divider-pattern-repeat);mask-repeat:var(--divider-pattern-repeat);background-color:var(--divider-color);-webkit-mask-image:var(--divider-pattern-url);mask-image:var(--divider-pattern-url)}.elementor-widget-divider--no-spacing{--divider-pattern-size:auto}.elementor-widget-divider--bg-round{--divider-pattern-repeat:round}.rtl .elementor-widget-divider .elementor-divider__text{direction:rtl}.e-con-inner>.elementor-widget-divider,.e-con>.elementor-widget-divider{width:var(--container-widget-width,100%)}<\/style>\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-297798dd elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"297798dd\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3329c1fa\" data-id=\"3329c1fa\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-596f530e elementor-widget elementor-widget-text-editor\" data-id=\"596f530e\" data-element_type=\"widget\" data-settings=\"{&quot;_animation_mobile&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><em><strong>Wanting to be healthier, they signed up for a 21-day whole-plant diet program. Their menus featured a lot of whole grains, protein, vegetables, and fruit, but very little oil, salt, or sugar. The diet took some getting used to, but worked in a big way!<\/strong><\/em><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5f5dfa77 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5f5dfa77\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-48d4a5dd\" data-id=\"48d4a5dd\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-571409d elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"571409d\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-44408bdd elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"44408bdd\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-71c0a74f\" data-id=\"71c0a74f\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3d4a4544 elementor-drop-cap-yes elementor-drop-cap-view-default elementor-widget elementor-widget-text-editor\" data-id=\"3d4a4544\" data-element_type=\"widget\" data-settings=\"{&quot;drop_cap&quot;:&quot;yes&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Ms. Lin is an office worker. She loves bread and fried food. Her cholesterol has been on the high side for a long time. Her family tells her not to worry about it too much\u2014that it is hereditary\u2014but she is of a different mind. \u201cI don\u2019t want to take medication on a long-term basis, but I want to be healthier. There are still many things I want to do.\u201d Mrs. Kao is a breast cancer survivor with gastrointestinal issues. Her triglycerides are often too high too, so she needs to stay on meds to manage her conditions. Mr. Shen, 60, works in construction. He often had social dinners with his clients throughout his career, smoking and drinking and eating rich food. His triglycerides are staggeringly high.<\/p><p>They all want to be healthier. That\u2019s why they accepted the invitation of Tzu Chi volunteers in Kaohsiung, southern Taiwan, and enrolled in a 21-day health challenge. The challenge was to maintain a whole-plant diet low in oil, salt, and sugar. They also were encouraged to avoid refined processed food, eggs, and milk. The goal of the challenge was to boost their health by having them eat healthier, tame their desire for heavily seasoned food, drink plenty of water, and exercise more.<\/p><p>The palates of most program participants were unaccustomed to such a diet when they started. The food was a lot milder than what they had been used to. But after just a week, they were amazed by the changes they had noticed in themselves: \u201cIt has become easier for me to fall asleep at night\u201d; \u201cI don\u2019t get tired so easily now\u201d; and \u201cMy endurance and energy have improved.\u201d These positive, uplifting changes were like a shot in the arm and empowered them to finish the program.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3c24396b elementor-section-full_width elementor-section-stretched elementor-section-height-default elementor-section-height-default\" data-id=\"3c24396b\" data-element_type=\"section\" data-settings=\"{&quot;stretch_section&quot;:&quot;section-stretched&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2bac1e88\" data-id=\"2bac1e88\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-594123c0 elementor-widget elementor-widget-image\" data-id=\"594123c0\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.8.1 - 13-11-2022 *\/\n.elementor-widget-image{text-align:center}.elementor-widget-image a{display:inline-block}.elementor-widget-image a img[src$=\".svg\"]{width:48px}.elementor-widget-image img{vertical-align:middle;display:inline-block}<\/style>\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1440\" height=\"960\" src=\"https:\/\/tcmonthly.tzuchiculture.org.tw\/wp-content\/uploads\/sites\/8\/2022\/12\/20210819\u9ad8\u96c4\u4ec1\u6b66\u5340-\u4ec1\u6b66\u53d6\u9910\u9ede-\u9ec3\u7b71\u54f2028.jpg\" class=\"attachment-full size-full\" alt=\"\" loading=\"lazy\" srcset=\"https:\/\/tcmonthly.tzuchiculture.org.tw\/wp-content\/uploads\/sites\/8\/2022\/12\/20210819\u9ad8\u96c4\u4ec1\u6b66\u5340-\u4ec1\u6b66\u53d6\u9910\u9ede-\u9ec3\u7b71\u54f2028.jpg 1440w, https:\/\/tcmonthly.tzuchiculture.org.tw\/wp-content\/uploads\/sites\/8\/2022\/12\/20210819\u9ad8\u96c4\u4ec1\u6b66\u5340-\u4ec1\u6b66\u53d6\u9910\u9ede-\u9ec3\u7b71\u54f2028-300x200.jpg 300w, https:\/\/tcmonthly.tzuchiculture.org.tw\/wp-content\/uploads\/sites\/8\/2022\/12\/20210819\u9ad8\u96c4\u4ec1\u6b66\u5340-\u4ec1\u6b66\u53d6\u9910\u9ede-\u9ec3\u7b71\u54f2028-1024x683.jpg 1024w, https:\/\/tcmonthly.tzuchiculture.org.tw\/wp-content\/uploads\/sites\/8\/2022\/12\/20210819\u9ad8\u96c4\u4ec1\u6b66\u5340-\u4ec1\u6b66\u53d6\u9910\u9ede-\u9ec3\u7b71\u54f2028-768x512.jpg 768w, https:\/\/tcmonthly.tzuchiculture.org.tw\/wp-content\/uploads\/sites\/8\/2022\/12\/20210819\u9ad8\u96c4\u4ec1\u6b66\u5340-\u4ec1\u6b66\u53d6\u9910\u9ede-\u9ec3\u7b71\u54f2028-600x400.jpg 600w, https:\/\/tcmonthly.tzuchiculture.org.tw\/wp-content\/uploads\/sites\/8\/2022\/12\/20210819\u9ad8\u96c4\u4ec1\u6b66\u5340-\u4ec1\u6b66\u53d6\u9910\u9ede-\u9ec3\u7b71\u54f2028-330x220.jpg 330w\" sizes=\"(max-width: 1440px) 100vw, 1440px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7d817c8e elementor-widget elementor-widget-text-editor\" data-id=\"7d817c8e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Participants in the 21-day health challenge program arrive every day at noon and in the early evening at a designated venue to fetch their boxed meals.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4cffd882 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"4cffd882\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7430b972 elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"7430b972\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7ca8290d\" data-id=\"7ca8290d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-46e0221b elementor-widget elementor-widget-text-editor\" data-id=\"46e0221b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h5><strong>Numbers can talk<\/strong><\/h5>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-602bcbc elementor-widget elementor-widget-text-editor\" data-id=\"602bcbc\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>At the end of the 21 days, many participants saw their health numbers markedly improve or settle back within the normal ranges. For example, Ms. Lin\u2019s low-density lipoprotein cholesterol\u2014the so-called \u201cbad\u201d cholesterol\u2014dropped from 188 to 117 mg\/dl. She was so happy she signed up for another round of the program. She also inquired whether the program provided food ingredients packages or recipes with which she could maintain a whole-plant diet until the next 21-day challenge began.<\/p><p>Mr. Shen was also pleasantly surprised with his results. He had been a meat eater before the program, and had very high blood fat levels. Though he had long been taking medicine to manage his health conditions, his physician, Dr. Chen Deng-wang (\u9673\u767b\u65fa), a member of the Tzu Chi International Medical Association (TIMA), suggested that he join the health challenge program. When Shen saw the results of his blood tests after the 21-day challenge, he could hardly believe his eyes and exclaimed: \u201cHow is this possible?!\u201d His triglyceride levels had plummeted from 1,800 to an unprecedented 740. Those record numbers prompted him to sign up for a second round of the program in no time.<\/p><p>Zhuang Zhang-quan (\u838a\u7ae0\u9293), another participant, is a medical technician who helped perform the blood tests for program participants. Like the others, he was amazed by the benefits of the health challenge. He is nearly 60. Before the challenge, he tended to get short of breath when he crouched down, he was having more and more gray hair, and age spots were cropping up on his skin. After he joined the program, however, he noticed a decrease in his white hair and an increase in his black hair, his age spots became paler, and his fingernails became smoother and shinier. He also lost three kilograms (6.6 pounds). \u201cOver these 21 days,\u201d he said, \u201cI\u2019ve felt very energetic, and my stomach and intestines have been in great working order. Every inch of my skin, from the top of my head to the bottom of my feet, has felt a marked difference.\u201d<\/p><p>He added that when his family noticed he was avoiding processed and heavily seasoned food, they followed his example and began eating more healthy too. His wife lost two kilograms as a result, and their children\u2019s health even improved slightly.<\/p><p>Positive feedback from participants greatly encouraged the volunteer team that launched the program. It energized them to continue to carry out the program, in partnership with restaurants, TIMA doctors, and dieticians. Their frequent interactions with participants gave them useful information on how everyone liked the meals and what changes participants were noticing in themselves. Like the participants, they were not disappointed in the results.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-676a639 elementor-section-full_width elementor-section-stretched elementor-section-height-default elementor-section-height-default\" data-id=\"676a639\" data-element_type=\"section\" data-settings=\"{&quot;stretch_section&quot;:&quot;section-stretched&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6a3d97b\" data-id=\"6a3d97b\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0dafaa5 elementor-widget elementor-widget-gallery\" 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e-action-hash=\"#elementor-action%3Aaction%3Dlightbox%26settings%3DeyJpZCI6MzIxNTgsInVybCI6Imh0dHBzOlwvXC90Y21vbnRobHkudHp1Y2hpY3VsdHVyZS5vcmcudHdcL3dwLWNvbnRlbnRcL3VwbG9hZHNcL3NpdGVzXC84XC8yMDIyXC8xMlwvMjAyMTA4MjlcdTlhZDhcdTk2YzRcdTVkZTZcdTcxZGZcdTUzNDBcdTZiNTBcdTRlOGVcdTgzYzFcdTVlMmJcdTU5Y2FcdTUxNmNcdTUzZjgyMVx1NjVlNVx1OTkxMFx1OThkZlx1OGE2Nlx1ODNkYy1cdTllYzNcdTdiNzFcdTU0ZjIwNzUuanBnIiwic2xpZGVzaG93IjoiYWxsLTBkYWZhYTUifQ%3D%3D\">\n\t\t\t\t\t<div class=\"e-gallery-image elementor-gallery-item__image\" data-thumbnail=\"https:\/\/tcmonthly.tzuchiculture.org.tw\/wp-content\/uploads\/sites\/8\/2022\/12\/20210829\u9ad8\u96c4\u5de6\u71df\u5340\u6b50\u4e8e\u83c1\u5e2b\u59ca\u516c\u53f821\u65e5\u9910\u98df\u8a66\u83dc-\u9ec3\u7b71\u54f2075.jpg\" data-width=\"1440\" data-height=\"960\" alt=\"\" ><\/div>\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"elementor-gallery-item__overlay\"><\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8628c5a elementor-widget elementor-widget-text-editor\" data-id=\"8628c5a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Tzu Chi volunteers in Kaohsiung who help organize the program meet with a dietician before a new round of the health challenge to sample the food to be provided by the program.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-64a83db elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"64a83db\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3773058 elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"3773058\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-f27f866\" data-id=\"f27f866\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-44a6b50 elementor-widget elementor-widget-text-editor\" data-id=\"44a6b50\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h5><strong>How it started<\/strong><\/h5>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-81a4dc6 elementor-widget elementor-widget-text-editor\" data-id=\"81a4dc6\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>According to statistics released by Taiwan\u2019s Ministry of Health and Welfare, chronic illnesses made up over half of the top ten leading causes of death in Taiwan in 2020. Such illnesses include cardiovascular diseases, cerebrovascular diseases, diabetes, and hypertension. Sufferers of chronic illness are also more likely to get very sick with COVID-19. Unhealthy diets are a major risk factor that has been proven to contribute to these chronic diseases.<\/p><p>In June this year, Ou Yu-jing (\u6b50\u4e8e\u83c1), a Tzu Chi volunteer in Kaohsiung, learned about a project organized by her counterparts in Malaysia: the Healthier Me 21-Day Challenge. The goal of the Malaysian project was to help people improve their health through a whole-food, plant-based diet. After seeing the \u201cbefore and after\u201d health numbers of participants, one veteran doctor in Malaysia with 20 years of experience said that she had never seen so much improvement, in so many people, in such a short time.<\/p><p>Ou was impressed with the results in Malaysia and decided to start the same program in Taiwan. She organized a team which was further split into groups in charge of food quality control, administrative work, medical affairs, coordination, etc. She launched the program in Taiwan in late June 2021.<\/p><p>As its name suggests, each round of the challenge lasts 21 days. Participants are provided boxed meals for lunch and dinner, Monday through Friday, over the course of three weeks. Before the first 21-day round kicked off, Ou and Cai Ya-chun (\u8521\u96c5\u7d14), another Tzu Chi volunteer, conferred with dieticians and the chefs from three restaurants on the production of the boxed meals. Aside from ascertaining that the proportion of nutrients met the criteria, they also sampled the dishes and discussed the ingredients and flavors.<\/p><p>Allowing no artificial condiments in such a diet posed quite a challenge to the participating chefs. Ou was moved to see how the chefs would help each other out every time one of them encountered a problem. \u201cI saw in our group chat that every time a chef raised a question, another would try to provide a solution.\u201d Many difficulties and challenges were overcome this way.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-af37468 elementor-section-full_width elementor-section-stretched elementor-section-height-default elementor-section-height-default\" data-id=\"af37468\" data-element_type=\"section\" data-settings=\"{&quot;stretch_section&quot;:&quot;section-stretched&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d86cac3\" data-id=\"d86cac3\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-be39299 elementor-widget elementor-widget-image\" data-id=\"be39299\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1440\" height=\"960\" src=\"https:\/\/tcmonthly.tzuchiculture.org.tw\/wp-content\/uploads\/sites\/8\/2022\/12\/20210827\u9ad8\u96c4\u4e94\u90ce\u6642\u98df\u80e1\u8ca1\u8cd3chef-\u7814\u767c21\u65e5\u9910\u98df\u6599\u7406-\u9ec3\u7b71\u54f2126.jpg\" class=\"attachment-full size-full\" alt=\"\" loading=\"lazy\" srcset=\"https:\/\/tcmonthly.tzuchiculture.org.tw\/wp-content\/uploads\/sites\/8\/2022\/12\/20210827\u9ad8\u96c4\u4e94\u90ce\u6642\u98df\u80e1\u8ca1\u8cd3chef-\u7814\u767c21\u65e5\u9910\u98df\u6599\u7406-\u9ec3\u7b71\u54f2126.jpg 1440w, https:\/\/tcmonthly.tzuchiculture.org.tw\/wp-content\/uploads\/sites\/8\/2022\/12\/20210827\u9ad8\u96c4\u4e94\u90ce\u6642\u98df\u80e1\u8ca1\u8cd3chef-\u7814\u767c21\u65e5\u9910\u98df\u6599\u7406-\u9ec3\u7b71\u54f2126-300x200.jpg 300w, https:\/\/tcmonthly.tzuchiculture.org.tw\/wp-content\/uploads\/sites\/8\/2022\/12\/20210827\u9ad8\u96c4\u4e94\u90ce\u6642\u98df\u80e1\u8ca1\u8cd3chef-\u7814\u767c21\u65e5\u9910\u98df\u6599\u7406-\u9ec3\u7b71\u54f2126-1024x683.jpg 1024w, https:\/\/tcmonthly.tzuchiculture.org.tw\/wp-content\/uploads\/sites\/8\/2022\/12\/20210827\u9ad8\u96c4\u4e94\u90ce\u6642\u98df\u80e1\u8ca1\u8cd3chef-\u7814\u767c21\u65e5\u9910\u98df\u6599\u7406-\u9ec3\u7b71\u54f2126-768x512.jpg 768w, https:\/\/tcmonthly.tzuchiculture.org.tw\/wp-content\/uploads\/sites\/8\/2022\/12\/20210827\u9ad8\u96c4\u4e94\u90ce\u6642\u98df\u80e1\u8ca1\u8cd3chef-\u7814\u767c21\u65e5\u9910\u98df\u6599\u7406-\u9ec3\u7b71\u54f2126-600x400.jpg 600w, https:\/\/tcmonthly.tzuchiculture.org.tw\/wp-content\/uploads\/sites\/8\/2022\/12\/20210827\u9ad8\u96c4\u4e94\u90ce\u6642\u98df\u80e1\u8ca1\u8cd3chef-\u7814\u767c21\u65e5\u9910\u98df\u6599\u7406-\u9ec3\u7b71\u54f2126-330x220.jpg 330w\" sizes=\"(max-width: 1440px) 100vw, 1440px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fea3cb3 elementor-widget elementor-widget-text-editor\" data-id=\"fea3cb3\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>A chef prepares food for the program.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-30a50ae elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"30a50ae\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b63bd0e elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"b63bd0e\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-a020f21\" data-id=\"a020f21\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4548478 elementor-widget elementor-widget-text-editor\" data-id=\"4548478\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>The program\u2019s whole-plant diet is made up of four food groups: whole grains, proteins, vegetables, and fruit. Each food group comprises a quarter of the diet, but the amount of vegetables is allowed to exceed that of fruit. Program dietician Huang Mei-hua (\u9ec3\u7f8e\u6a3a) said that their team was originally very strict with everything. For example, she said, \u201cWe used a scale to measure the weight of each dish so we could decide whether the proportion of nutrients met our requirements.\u201d However, because the number of boxed meals the program had to provide every day was large, measuring the weight of each dish was too much work, so in the end they decided to go by bulk instead of weight. Ou said that because fruit does not keep well in hot weather, the fruit in the program is prepared by the participants themselves.<\/p><p>The program only provided lunch and dinner, but what about breakfast? Program volunteer Wang Jin (\u738b\u747e) explained that their team sent out recipes designed by dieticians early every morning to each participant to give them some breakfast ideas. Participants were also encouraged to share with others in the program what they had for breakfast so that everyone could learn from each other. On the weekends, when no meals were provided, participants could refer to cooking videos recorded by volunteers to prepare their own meals. Participating restaurants also provided ready-to-heat packaged meals or food ingredients packages for participants so that they wouldn\u2019t be at a loss for what to eat on the weekends.<\/p><p>The program emphasizes the importance of exercise too. To help participants shape up, volunteers invited Zeng Ying-jia (\u66fe\u82f1\u5609), who once taught physical education in high school, to instruct participants online how to stretch their bodies and strengthen their core muscles. \u201cI\u2019ve followed the instructor\u2019s workout demonstrations several times,\u201d said volunteer Cai Ya-chun, \u201cand after just a few minutes I began to sweat.\u201d<\/p><p>Volunteer Wang Jin also sent out electronic picture cards every morning, midday, and evening to cheer participants on and to share nutritional and medical information. Examples of the messages on the cards included: \u201cWhen it comes to replacing processed snacks with natural foods, bananas, apples, sweet potatoes, and edamame beans are all good choices. They are good at curbing your hunger\u201d and \u201cBe sure to drink plenty of water every day.\u201d<\/p><p>When participants showed up at noon and in the early evening to fetch their meals, volunteer Chen Chun-xing (\u9673\u6625\u674f), who helped extend care to participants, asked them questions such as, \u201cHow do you like the meals?\u201d and \u201cHave you noticed any changes in your body?\u201d One participant said that he had lost one kilogram (2.2 pounds) in just two weeks. Another said, \u201cI don\u2019t feel sleepy or tired even after I have my meals. I\u2019m full of energy to keep working.\u201d Sometimes Chen teased participants by asking, \u201cDo you miss cookies, white bread, or instant noodles?\u201d Some participants answered: \u201cYou bet! But I\u2019ll stay the course for the sake of my health.\u201d<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-fe71d76 elementor-section-full_width elementor-section-stretched elementor-section-height-default elementor-section-height-default\" data-id=\"fe71d76\" data-element_type=\"section\" data-settings=\"{&quot;stretch_section&quot;:&quot;section-stretched&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-75930b0\" data-id=\"75930b0\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d8894aa elementor-widget elementor-widget-gallery\" data-id=\"d8894aa\" data-element_type=\"widget\" data-settings=\"{&quot;gallery_layout&quot;:&quot;justified&quot;,&quot;ideal_row_height_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:400,&quot;sizes&quot;:[]},&quot;gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:5,&quot;sizes&quot;:[]},&quot;ideal_row_height&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:200,&quot;sizes&quot;:[]},&quot;ideal_row_height_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:150,&quot;sizes&quot;:[]},&quot;gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:10,&quot;sizes&quot;:[]},&quot;gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:10,&quot;sizes&quot;:[]},&quot;link_to&quot;:&quot;file&quot;,&quot;overlay_background&quot;:&quot;yes&quot;,&quot;content_hover_animation&quot;:&quot;fade-in&quot;}\" data-widget_type=\"gallery.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-gallery__container\">\n\t\t\t\t\t\t\t<a class=\"e-gallery-item elementor-gallery-item elementor-animated-content\" href=\"https:\/\/tcmonthly.tzuchiculture.org.tw\/wp-content\/uploads\/sites\/8\/2022\/12\/IMG_9372-\u54f2\u4fee.jpg\" data-elementor-open-lightbox=\"yes\" data-elementor-lightbox-slideshow=\"all-d8894aa\" data-elementor-lightbox-title=\"02\" e-action-hash=\"#elementor-action%3Aaction%3Dlightbox%26settings%3DeyJpZCI6MzIxNjIsInVybCI6Imh0dHBzOlwvXC90Y21vbnRobHkudHp1Y2hpY3VsdHVyZS5vcmcudHdcL3dwLWNvbnRlbnRcL3VwbG9hZHNcL3NpdGVzXC84XC8yMDIyXC8xMlwvSU1HXzkzNzItXHU1NGYyXHU0ZmVlLmpwZyIsInNsaWRlc2hvdyI6ImFsbC1kODg5NGFhIn0%3D\">\n\t\t\t\t\t<div class=\"e-gallery-image elementor-gallery-item__image\" data-thumbnail=\"https:\/\/tcmonthly.tzuchiculture.org.tw\/wp-content\/uploads\/sites\/8\/2022\/12\/IMG_9372-\u54f2\u4fee.jpg\" data-width=\"1440\" data-height=\"1080\" alt=\"\" ><\/div>\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"elementor-gallery-item__overlay\"><\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t<a class=\"e-gallery-item elementor-gallery-item elementor-animated-content\" href=\"https:\/\/tcmonthly.tzuchiculture.org.tw\/wp-content\/uploads\/sites\/8\/2022\/12\/IMG_0001-\u54f2\u4fee.jpg\" data-elementor-open-lightbox=\"yes\" data-elementor-lightbox-slideshow=\"all-d8894aa\" data-elementor-lightbox-title=\"01\" e-action-hash=\"#elementor-action%3Aaction%3Dlightbox%26settings%3DeyJpZCI6MzIxNjEsInVybCI6Imh0dHBzOlwvXC90Y21vbnRobHkudHp1Y2hpY3VsdHVyZS5vcmcudHdcL3dwLWNvbnRlbnRcL3VwbG9hZHNcL3NpdGVzXC84XC8yMDIyXC8xMlwvSU1HXzAwMDEtXHU1NGYyXHU0ZmVlLmpwZyIsInNsaWRlc2hvdyI6ImFsbC1kODg5NGFhIn0%3D\">\n\t\t\t\t\t<div class=\"e-gallery-image elementor-gallery-item__image\" data-thumbnail=\"https:\/\/tcmonthly.tzuchiculture.org.tw\/wp-content\/uploads\/sites\/8\/2022\/12\/IMG_0001-\u54f2\u4fee.jpg\" data-width=\"1440\" data-height=\"1080\" alt=\"\" ><\/div>\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"elementor-gallery-item__overlay\"><\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t<a class=\"e-gallery-item elementor-gallery-item elementor-animated-content\" href=\"https:\/\/tcmonthly.tzuchiculture.org.tw\/wp-content\/uploads\/sites\/8\/2022\/12\/IMG_9924-\u54f2\u4fee.jpg\" data-elementor-open-lightbox=\"yes\" data-elementor-lightbox-slideshow=\"all-d8894aa\" data-elementor-lightbox-title=\"03\" e-action-hash=\"#elementor-action%3Aaction%3Dlightbox%26settings%3DeyJpZCI6MzIxNjMsInVybCI6Imh0dHBzOlwvXC90Y21vbnRobHkudHp1Y2hpY3VsdHVyZS5vcmcudHdcL3dwLWNvbnRlbnRcL3VwbG9hZHNcL3NpdGVzXC84XC8yMDIyXC8xMlwvSU1HXzk5MjQtXHU1NGYyXHU0ZmVlLmpwZyIsInNsaWRlc2hvdyI6ImFsbC1kODg5NGFhIn0%3D\">\n\t\t\t\t\t<div class=\"e-gallery-image elementor-gallery-item__image\" data-thumbnail=\"https:\/\/tcmonthly.tzuchiculture.org.tw\/wp-content\/uploads\/sites\/8\/2022\/12\/IMG_9924-\u54f2\u4fee.jpg\" data-width=\"1440\" data-height=\"1080\" alt=\"\" ><\/div>\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"elementor-gallery-item__overlay\"><\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-83f0505 elementor-widget elementor-widget-text-editor\" data-id=\"83f0505\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Volunteers Cai Ya-chun and Lin Wei-yang (\u6797\u7dad\u63da) share with program participants via video how to prepare breakfasts with natural food ingredients and without using artificial condiments.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3291f0d elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"3291f0d\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-11ae55f elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"11ae55f\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-08c6b38\" data-id=\"08c6b38\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-47e422b elementor-widget elementor-widget-text-editor\" data-id=\"47e422b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h5><strong>It\u2019s not hard to change<\/strong><\/h5>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d018d93 elementor-widget elementor-widget-text-editor\" data-id=\"d018d93\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>An exchange session was held online every Sunday afternoon during which program participants, dieticians, and doctors met. During such sessions, dieticians shared knowledge and information on subjects such as how to understand food ingredients and nutritional labels, and participants could raise any questions or concerns they had about the whole-plant diet. Many participants were used to a meat diet, so it was inevitable they were a little unaccustomed to the new diet when they first joined the program. Some, for example, said that they had noticed abdominal bloating or increased flatulence caused by eating more legumes than they had been used to. Dr. Qiu Sheng-cong (\u90b1\u8056\u8070), a TIMA doctor, suggested that participants chew their food more finely. This would help the enzymes in their saliva work better on the food and enable their stomachs and intestines to gradually adjust to the new plant fibers, helping improve such issues.<\/p><p>Other participants asked how to replenish suitable nutrients after exercise. Dr. Qiu answered that a whole-plant diet would not result in a deficiency of electrolytes or minerals, but suggested using natural sea salt to replenish the electrolytes lost through sweat. One can dissolve a teaspoon of natural sea salt in every 500 milliliters of drinking water. He didn\u2019t recommend commercial sports drinks because they don\u2019t qualify as natural food.<\/p><p>Dr. Xie Ming-yu (\u8b1d\u660e\u88d5), who specializes in liver and gallbladder conditions, reminded program participants with a penchant for sweets, sugary drinks, and fruit: \u201cWe die without salt, but we won\u2019t without sugar.\u201d He also pointed out that many deep-fried or processed foodstuffs contain man-made fats, which can cause addiction, place extra burdens on the body, and even lead to fatty liver. He encouraged everyone to eat seasonal, locally grown vegetables. He pointed out that they have natural good flavors and do not require excess seasoning. He also encouraged everyone to opt for whole wheat bread, which when chewed finely allows the food\u2019s natural good flavors to come through.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0985a44 elementor-section-full_width elementor-section-stretched elementor-section-height-default elementor-section-height-default\" data-id=\"0985a44\" data-element_type=\"section\" data-settings=\"{&quot;stretch_section&quot;:&quot;section-stretched&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-74d1f10\" data-id=\"74d1f10\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2582eeb elementor-widget elementor-widget-image\" data-id=\"2582eeb\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1440\" height=\"960\" src=\"https:\/\/tcmonthly.tzuchiculture.org.tw\/wp-content\/uploads\/sites\/8\/2022\/12\/20210829\u9ad8\u96c4\u5de6\u71df\u5340\u6b50\u4e8e\u83c1\u5e2b\u59ca\u516c\u53f821\u65e5\u9910\u98df\u8a66\u83dc-\u9ec3\u7b71\u54f2143.jpg\" class=\"attachment-full size-full\" alt=\"\" loading=\"lazy\" srcset=\"https:\/\/tcmonthly.tzuchiculture.org.tw\/wp-content\/uploads\/sites\/8\/2022\/12\/20210829\u9ad8\u96c4\u5de6\u71df\u5340\u6b50\u4e8e\u83c1\u5e2b\u59ca\u516c\u53f821\u65e5\u9910\u98df\u8a66\u83dc-\u9ec3\u7b71\u54f2143.jpg 1440w, https:\/\/tcmonthly.tzuchiculture.org.tw\/wp-content\/uploads\/sites\/8\/2022\/12\/20210829\u9ad8\u96c4\u5de6\u71df\u5340\u6b50\u4e8e\u83c1\u5e2b\u59ca\u516c\u53f821\u65e5\u9910\u98df\u8a66\u83dc-\u9ec3\u7b71\u54f2143-300x200.jpg 300w, https:\/\/tcmonthly.tzuchiculture.org.tw\/wp-content\/uploads\/sites\/8\/2022\/12\/20210829\u9ad8\u96c4\u5de6\u71df\u5340\u6b50\u4e8e\u83c1\u5e2b\u59ca\u516c\u53f821\u65e5\u9910\u98df\u8a66\u83dc-\u9ec3\u7b71\u54f2143-1024x683.jpg 1024w, https:\/\/tcmonthly.tzuchiculture.org.tw\/wp-content\/uploads\/sites\/8\/2022\/12\/20210829\u9ad8\u96c4\u5de6\u71df\u5340\u6b50\u4e8e\u83c1\u5e2b\u59ca\u516c\u53f821\u65e5\u9910\u98df\u8a66\u83dc-\u9ec3\u7b71\u54f2143-768x512.jpg 768w, https:\/\/tcmonthly.tzuchiculture.org.tw\/wp-content\/uploads\/sites\/8\/2022\/12\/20210829\u9ad8\u96c4\u5de6\u71df\u5340\u6b50\u4e8e\u83c1\u5e2b\u59ca\u516c\u53f821\u65e5\u9910\u98df\u8a66\u83dc-\u9ec3\u7b71\u54f2143-600x400.jpg 600w, https:\/\/tcmonthly.tzuchiculture.org.tw\/wp-content\/uploads\/sites\/8\/2022\/12\/20210829\u9ad8\u96c4\u5de6\u71df\u5340\u6b50\u4e8e\u83c1\u5e2b\u59ca\u516c\u53f821\u65e5\u9910\u98df\u8a66\u83dc-\u9ec3\u7b71\u54f2143-330x220.jpg 330w\" sizes=\"(max-width: 1440px) 100vw, 1440px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-44979a2 elementor-widget elementor-widget-text-editor\" data-id=\"44979a2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Volunteers, chefs from participating restaurants, and a dietician pose before the food they are sampling. Positive feedback from program participants has greatly encouraged the team that launched the program.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cee01f5 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"cee01f5\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5280b93 elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"5280b93\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-0d592e5\" data-id=\"0d592e5\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a472fa0 elementor-widget elementor-widget-text-editor\" data-id=\"a472fa0\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Change is not as difficult as one might think. \u201cI believe that if we go for the right food, it will have a huge impact on our body,\u201d said volunteer Cai Ya-chun.<\/p><p>By early October 2021, program volunteers had completed three rounds of health challenge, and their efforts are still on-going. They work with a mission to promote plant-based diets and help more people become healthier. In addition to Kaohsiung, the same diet challenge has been launched in Hualien, Hsinchu, and Chiayi, in eastern, northern, and southern Taiwan respectively.<\/p><p>\u201cI believe no one dares say that they are \u2018very\u2019 healthy, and that they are not afraid of any illness,\u201d said Ou Yu-jing. She believes that if the diet promoted by the program proves good for health, everyone will be willing to give it a try.<\/p><p>Seeing an improvement in their health numbers is a joy for participants, but an even more precious thing is the development of a health-conscious mindset.<\/p><p>An example is Cai Jin-ying (\u8521\u91d1\u82f1), a program participant with a chronic kidney condition. She said even though she had been a vegetarian for more than a decade, her fondness for heavily seasoned food had caused her to ingest too much oil, salt, and other condiments, resulting in undue burdens on her body and causing her health to suffer. But after participating in the program, her health numbers improved, she had more energy, no longer suffered from dizzy spells, and was even sleeping better. These benefits prompted her to change how she prepared her food. Her cooking methods are healthier now; instead of frying or deep-frying her food for example, she steams or boils it. She has also cut down on the use of oil, salt, and sugar. Changes to her cooking affect not only her health, but that of her family too.<\/p><p>The diet program has shown that achieving optimum health is within our control. After reading this article, you may want to pause and give a second thought the next time you are adding a second dash of salt in the food you are preparing or putting sugar in that steaming cup of tea before you. You have a say in your health. You can make your own choices. After all, good health is the most precious asset one can possess. With good health, all things are possible.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ce9f8a3 elementor-section-full_width elementor-section-stretched elementor-section-height-default elementor-section-height-default\" data-id=\"ce9f8a3\" data-element_type=\"section\" data-settings=\"{&quot;stretch_section&quot;:&quot;section-stretched&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-c8cbb4e\" data-id=\"c8cbb4e\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5bd540b elementor-widget elementor-widget-image\" data-id=\"5bd540b\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1440\" height=\"960\" src=\"https:\/\/tcmonthly.tzuchiculture.org.tw\/wp-content\/uploads\/sites\/8\/2022\/12\/659-10-Health-1-p33.jpg\" class=\"attachment-full size-full\" alt=\"\" loading=\"lazy\" srcset=\"https:\/\/tcmonthly.tzuchiculture.org.tw\/wp-content\/uploads\/sites\/8\/2022\/12\/659-10-Health-1-p33.jpg 1440w, https:\/\/tcmonthly.tzuchiculture.org.tw\/wp-content\/uploads\/sites\/8\/2022\/12\/659-10-Health-1-p33-300x200.jpg 300w, https:\/\/tcmonthly.tzuchiculture.org.tw\/wp-content\/uploads\/sites\/8\/2022\/12\/659-10-Health-1-p33-1024x683.jpg 1024w, https:\/\/tcmonthly.tzuchiculture.org.tw\/wp-content\/uploads\/sites\/8\/2022\/12\/659-10-Health-1-p33-768x512.jpg 768w, https:\/\/tcmonthly.tzuchiculture.org.tw\/wp-content\/uploads\/sites\/8\/2022\/12\/659-10-Health-1-p33-600x400.jpg 600w, https:\/\/tcmonthly.tzuchiculture.org.tw\/wp-content\/uploads\/sites\/8\/2022\/12\/659-10-Health-1-p33-330x220.jpg 330w\" sizes=\"(max-width: 1440px) 100vw, 1440px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ae677e7 elementor-widget elementor-widget-text-editor\" data-id=\"ae677e7\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Participants are happy that their health numbers have improved as a result of the 21-day challenge.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-044519e elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"044519e\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-47ad40f7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"47ad40f7\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-39c40c6f\" data-id=\"39c40c6f\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5676fc02 elementor-widget elementor-widget-image\" data-id=\"5676fc02\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"189\" height=\"170\" src=\"https:\/\/tcmonthly.tzuchiculture.org.tw\/wp-content\/uploads\/sites\/8\/2022\/07\/\u82f1\u6587\u9801\u5c3e-2.png\" class=\"attachment-full size-full\" alt=\"\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Wanting to be healthier, they signed up for a 21-day whole-plant diet program. Their menus featured a lot of whole\u2026 <a class=\"text-right\" href=\"https:\/\/tcmonthly.tzuchiculture.org.tw\/?p=32147\"><span class=\"text\">Read More <\/span><span class=\"arrow\">\u00bb<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":32148,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"pmpro_default_level":0,"_mi_skip_tracking":false,"ngg_post_thumbnail":0},"categories":[911],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Choosing Wellness\u2014Improving Your Health With a Whole-Plant Diet - Tzu Chi Bimonthly<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/tcmonthly.tzuchiculture.org.tw\/?p=32147\" \/>\n<meta property=\"og:locale\" content=\"zh_TW\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Choosing Wellness\u2014Improving Your Health With a Whole-Plant Diet - Tzu Chi Bimonthly\" \/>\n<meta property=\"og:description\" content=\"Wanting to be healthier, they signed up for a 21-day whole-plant diet program. 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