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長青全體工作同仁敬上
陳介川整理
身體調養班〈第二講之一〉
體質與食物營養
(一) 體質與消化、吸收的問題
【改善體質應從調胃下手】
大家必須瞭解一個事實—「體質」代表的是「體內」的現象；而食物從嘴巴到肛門，所通過的這一系列消化、吸收、排泄系統，是一種「體外」的過程。食物經過腸胃消化吸收後，營養進入「體內」的血液形成自己的體質。有了「體質」的觀念以後，想要改善體質，首先要從照顧胃開始！如果胃不能認同，不能消化這些食物，也不能夠利用這些養分，你的體質就不可能被改善！
【由吃果菜泥的經驗談體質差異】
每個人的「體質」不同；舉個例子，大家根據養生的飲食規定，吃了一個月的果菜泥有各種不同的反應：有人說「會拉肚子」；有人說「會便秘」；有的說「先拉肚子，後來不拉肚子」；也有的「先便秘，後來不便秘」。還有的人說：「吃了果菜泥以後會有很多氣體」。這表示什麼呢？其實最簡單的解釋就是—每個人的「體質」不同！「拉肚子」的人，表示屬於「寒濕型」的體質；「便秘」的人，表示「大腸蠕動能力不夠」，或者是說「需要一點油」。「有氣體」—不必太緊張；最重要的就是—這氣體是什麼味道？如果這氣體「有味道」，表示這是「濕熱」的體質；如果這氣體沒有什麼味道，應該沒有關係！所以，一個很簡單的吃果菜泥的例子，因為體質的差異，就有各種不同的反應。
還有的人說：「我乾脆就一樣一樣吃，結果也不拉肚子、也不便秘。」所以，他覺得很奇怪地問：「為什麼合起來吃，就有這麼大的作用呢？」。這就是我們上次所討論的「協同作用」—當你把細胞整個打開以後，它所產生的作用，跟一個一個慢慢去咬，既咬不碎、也不能讓它完全發揮作用，是不一樣的。所以，一件簡單的事情，它的背後並不簡單！這是一個很有趣的經驗。
還有的人說他「練調息的時候拼命打嗝」，這又代表什麼呢？「打嗝」代表當胃壓縮的時候，如果胃跟十二指腸交接的地方塞住了，東西不能下去，所產生的一種「氣體反噁現象」。「為什麼練調息會打嗝呢？」因為做調息的時候，要先調整脊柱，使得脊柱跟它相關的神經活化了。在這活化的過程當中，如果我們的身體有阻塞的地方，會以氣體反噁的現象讓它疏通。所以這種打嗝往往是很舒服的；因為胃很脹的時候，打個嗝就很舒服。其實，這些現象都表示當時的「體質」狀態！
【濕熱體質是富裕社會的產物】
濕熱體質所以形成，是富裕社會必然的結果。因為在從前的農業社會，很難吃到肉；過年的時候能吃到一隻雞就不錯了！現在富裕以後，蛋啦、牛奶啦，這類禽產品、畜產品供應很多；這些東西都是高蛋白、高油脂，多吃的結果就產生所謂的「濕熱體質」。
濕熱的體質就是過敏的體質、也是致癌的體質、發炎的體質、酸性的體質！
(二) 選擇健康的食物
選擇食物的原則主要是根據美國農業部發表的「食物指標金字塔」，建議大家：『少吃油、少吃肉，多吃五穀雜糧。』
§一、酸鹼性
【食物的酸鹼性】
什麼是「食物的酸鹼性」呢？我們知道橘子水喝起來的味道是酸的，但是它在食物化學的酸鹼性上，是鹼性的。
那麼，如何判別「酸鹼性」呢？有一個原則是—如果在食物裡面含有硫、磷這兩種元素，它們最後的代謝物是硫酸跟磷酸，都屬於高酸類。
酸性的東西包括所有的肉產品、禽產品、水產品、蛋、牛奶，以及一部份的豆類。還有，所謂的五穀雜糧—例如我們吃的米、麵，也都屬於酸性。
另一方面，如果食物的組成裡面含有鉀、鈉、鈣、鎂的元素，那麼在代謝以後，它們會變作氫氧化鉀、氫氧化鈉、氫氧化鈣、氫氧化鎂，這些能夠釋放出「氫氧根」的東西，我們說它是「鹼性食物」；包括絕大部份的青菜、水果、黃豆、黑豆這一類的東西。
至於不含硫、磷或鉀、鈉、鈣、鎂這些元素的食物，我們就稱它為「中性食物」，例如一般食用油。
還有，很多人很喜歡吃曼越橘〈cranberry〉或藍莓〈blueberry〉，因為它可以治療尿道炎或是陰道炎，但是它是屬於酸性的東西。所以，你如果多吃、經常吃，尿道炎能不能治好我們不知道；但是它會讓你變成一個酸性的體質，也就是說—你可能就有致癌、過敏、發炎等等問題。
【體質的酸鹼性】
因為人的動脈血液的酸鹼度是8.42，偏鹼性；所以「酸性體質」對人的健康不利。除了食物的酸鹼性以外，其他的生理狀態也可以改變體質的酸鹼性。
當我們談到調息的時候，曾經提過：在肺部的深部組織裡面有一部份沒有被交換的氣體，它的含氧成份比較少；換句話說，二氧化碳的成份比較高。那二氧化碳溶在水裡面是什麼？是碳酸！血液中的碳酸就會造成酸性的體質。所以我們利用調息、深呼吸的方法來增加肺部氣體的含氧量，使得血液維持在一個鹼性的狀態，也就是健康的血液，因此可以改善我們的體質。
§二、營養均衡的顧慮
【完全蛋白與植物蛋白互補】
所謂「完全蛋白」就是：有八種氨基酸是人體必需、而不能夠自己製造的；如果食物包含了這八種氨基酸，我們說它是「完全蛋白」。
在動物世界裡面，雞蛋、肉、或者是雞湯，都屬於「完全蛋白」。
在植物的世界裡面，大部份都不是完全蛋白。以豆類來講，屬於鹼性食物，因為它缺乏含硫的必需氨基酸；以五穀雜糧來講，屬於酸性食物，因為缺乏含鹼性的氨基酸。所以，如果吃「豆類」的時候要注意同時吃「穀類」，兩者搭配可以達到「完全蛋白」的理想，也就是「植物蛋白互補」的原則。對於吃素的人，這是一個非常重要的觀念！
為什我們做「黑豆奶」的時候要加長型糙米呢？因為「二份青仁黑豆，加上一份長型糙米」的配合正可以達到「完全蛋白」的要求；所以，這是一個應用「蛋白互補」的原理來製造植物性完全蛋白的典型例子。
至於在比較「完全蛋白」的層次上，到底植物蛋白好呢？還是動物蛋白好？一般來說，動物蛋白比較好。因為人也是動物，這叫「適應性」。所以，我們發現喝「雞精」的效果可能比喝「黑豆奶」要高明一點。
【選擇食物維持鹼性體質】
那麼，如何使我們的體質維持在鹼性的條件？它的基本原則就是「多吃蔬菜、多吃水果、多吃雜糧；少吃糖、少吃肉、少吃油。」為什麼？因為，少吃肉，自然就減少硫、磷；也就減少酸。
雜糧雖然是酸性，但是沒有動物那麼酸。因為它是一個能量的製造源，所以我們建議多吃所謂的「粗糧」。根據這個原則，我們吃糙米、不吃精米；我們吃全麥、不吃小麥粉。
這樣的配合，就使我們身體的血液保持在鹼性的條件之下。
【蛋白質不足的營養不均衡問題】
現代人的營養問題是什麼呢？是營養不均衡〈malnutrition〉。營養的什麼東西不平衡呢？就是—身體裡面的碳水化合物和油太多，蛋白質太少！
為什麼蛋白質會特別少？因為蛋白質比油和糖還不容易被消化、吸收，例如：牛肉在慢鍋裡煮了五天五夜以後，它的肌肉纖維還不爛。蛋白質必須先被分解成多肽鏈，再分解為氨基酸，才能夠被吸收，這些過程都需要比較多的能量。所以當身體疲勞、體力不好的時候，不容易分解蛋白質，只會吸收糖和油這類所謂的「垃圾食物〈junk food〉」，因為它們比較容易被分解、吸收。
可是，好的蛋白源能夠增加免疫能力和耐力；所以，當營養不平衡的時候，會造成虛弱跟長期的疲勞〈chronic fatigue〉。
有了這些基本觀念以後，再來討論食物本身的一些特性，包括：食物的寒熱、質地的粗細〈Texture factor〉、過敏原、產氣、胰蛋白酵素抑制劑…等等，就比較容易瞭解。⊕
by Dr. Hung-Ying Shih excerpted by Jei Chen (published in EHVA Newsletter 44, September of 2010)
Translated by Ming Yang and Thomas Yin
The Breathing Exercises
Preparation 【Why are spinal nerves toning activities necessary before the breathing exercises? And how they are related】
Let me illustrate: We wake up in the morning, measure our height. During the course of the day, we occupy ourselves by numerous physical activities; after the day is done, then measure it again, we may find it slightly shorter than the measurement performed earlier, why is this? We know that "intervertebral discs" between vertebrae consist mostly water. The weight of our head and body compresses against it causing the space between the vertebrae to shrink. Therefore the more strenuous the physical activity, the more water displacement takes place. Hence, our height shrinks throughout the course of the day.
Our sleeping cycle can be separated into halves, the first half of which is less beneficial than the second. We can only profit from the second half because our basal body's temperature declines during deep sleep. When in deep sleep, the temperature of our hands and feet also begin to drop as more blood circulates into our internal organs. In this scenario, the water of our intervertebral discs will have the opportunity to replenish itself. Once replenished, the spinal nerves can then become active once again and with this activation comes anabolism. If we take this phenomenon into account, the first half of the sleeping cycle simply replenishes 80% of the water loss during the day and a sound sleep in the second half recharges our body.
This fact tells us: the spinal nerves must be toned first before soothing the breathing. Poor nerve condition follows if this routine is not followed.
Basic methods of the Coarse Breathing
coarse breathing are divided into the three postures of “Standing Chest Breathing", "Sitting Abdominal Breathing", and the "Lying Down Abdominal Breathing". Each breathing method must begin with "Massaging", "Exercising", "Taking Deep Breaths", and finally, "The Conclusive Pose".
Coarse Breathing A: Standing Chest Breathing
Sequences of “Standing Chest Breathing"
Stand up and stretch your arms from the shoulder blades up with wrists crossed. Make sure that your arms are tilted behind your head. Repeat the steps for five times, and then do the same steps on the other side. (Stress point should be the Tanzhong Point【膻中穴】)
Deep chest breathing for five times.
Overlap your palms and using the Laogong Point 【勞宮穴】to press the Tanzhong Point【膻中穴】 and massage for about one minute.
The chest breathing is intended to extend the chest and revolves two basic areas: behind your armpits and pectorals major muscles. Massage these two places is key to relaxation. In terms of the Chinese medicine, the armpit is considered the part where the pathogen is gathered from the lungs. The posture used by computer workers tends to gather pathogen, which we'd like to get rid of. If the armpit area can not be relaxed while coughing, your illness will be difficult to cure. Note: It would be beneficial to scrape this area when we are disturbed and consumed with anger. Experience tells us that scraping against this area sometimes causes discomfort. However, be reminded that this kind of soreness is different from muscle soreness.
Avoid using too much force when massaging the "pectorals major muscles 【胸大肌】". Simply find the place and use the Laogong Point 【勞宮穴】 to massage it gently. Pectorals have three muscle pieces and they all gather here. They are "upper”,” middle" and "lower" and all must be relaxed first before we commence with the deep breathing exercises.
“Opening the Tanzhong Point 【膻中穴】”: Standing upright, stretching your arms with palms toward ceiling, this will activate your Tanzhong Point. The purpose for finishing this exercise, the Conclusive pose, (收功) is to enhance the Tanzhong Point to its optimum function and follow by a gentle massage. (Massaging it when you come out of the posture will make your breathe smoother and steadier. Be mindful that it would take a long time for your breathe to return to normal if the conclusive pose (收功) is not done properly.
Coarse Breathing B: Sitting Thoracic/Abdominal Breathing
Sequences of Sitting Thoracic/Abdominal Breathing
Stand straight with both arms extending up, your torso tilts forward by 45°and with wrists crossed. Repeat for five times. Swapping your wrist position and repeat the same steps. (Stress point should be the ZhongWan Point 【中脘穴】)
Do deep thoracic/abdominal breathing for five times.
Overlap your palms, using the Laogong Point【勞宮穴】 to press the ZhongWan Point 【中脘穴】 and massage it for about one minute.
Tips to aid a skillful chest and abdomen massage: The vital area is on both sides of the sternum. The right liver leaf is behind the right ribs, whereas your left liver leaf, the stomach, and the spleen are behind the left ribs. These organs are directly related to your digestive system. Hence, the muscles in this area must be relaxed before we commence with the Thoracic/abdominal breathing exercises.
The second important point is the Zhangmen Points【章門穴】.Because the chest breathing is to extend the chest, which involves two basic areas: the hind side under armpits (area A) and "pectoralis major (area B)." We need to massage these two places and make them relax. Speaking in terms of Chinese medicine, area A is where the pathogen is gathered from the livers. We will feel the warmth from massaging up and down the midaxillary line.
“Opening the ZhongWan Point”: With your torso tilting forward by 45°, Stretch arms upward with palms toward the ceiling to open the ZhongWan Point.
When we do this posture, your ZhongWan Point 【中脘穴】 will feel presured. The stress will be gone right after you straighten the back. Through these exercises, we not only straighten the middle of the spine, and also activate this acupuncture point. Do deep thoracic/abdominal breathing five times and see if your whole body is rejuvenated and extended.
The Conclusive Pose: Finish the exercise again with the ZhongWan Point: find this point; overlap your palms, using the Laogong Point to massage it gently for about one minute. This is a very important step to avoid injury. With a regular practice of these steps above, it will effectively alleviate the digestive disorders.
Coarse breathing C: Abdominal breathing
"Abdominal breathing" exercise is a bit more complicated. This is the most effective method and you are asked to do it exactly right, practicing with the greatest sincerity and precision. Otherwise it would have some serious consequences.
【Prerequisite: Make abdominal pressure to become zero】
Many people can not sleep when lying in a supine position with legs straight on the bed. The reason is that it would cause the back pain. Here are the solutions: lying in the same position with the knees bent (may put a pillow underneath) or lying on the side with the legs touching together and knees bent (may put a cushion in between).This will reduce the abdominal pressure to be near zero and with these tips it should help you to alleviate your back pain.
If we do abdominal breathing ignoring these requirements, we tend to induce two diseases: one is at the external genitalia - the urethra, urethritis, vaginitis, and this disease is not easy to cure; the other is the anal disease (prolapse), hemorrhoids.
So, when doing the abdominal breathing, do it with caution: remember, the first thing we should do is to ensure our "abdominal pressure nears zero". Otherwise there will be troubles!
Sequences of the supine abdominal breathing:
Prerequisite: Bend your knees to make abdominal pressure to become zero
Put your right palm on top of your left hand first, use the Laogong Point 【勞宮穴】of the left palm to massage the JiZhong Point 【臍中穴】 for 18 times. Repeat the same steps by swapping your palms position and count as one cycle. Do it for five cycles. In addition, when applying three different rubbing pressures of "light", "moderate" and "heavy", you will have a total of fifteen massaging cycles.
Strengthen the lower abdominal muscles(下腹肌): lie in a supine position with legs straight, lift the leg up to 15° from the floor, counting from 1 to 10, and lift further to 30°, counting from 1 to 10, then, lowered to 15°,counting from 1 to 10, finally, rest the legs on the floor, counting from 1 to 10. Repeat the steps about five to ten times.
Do deep abdominal breathing for five to ten times.
Put your right palm on top of the other hand and use the Laogong Point 【勞宮穴】 to press the area between the GuanYuan and QiHai Points【關元穴、氣海穴】 and massage it for about one minute.
Notes on Massaging the JiZhong Point 【臍中穴】
Before the breathing exercise, we must relax the muscles around the JiZhong Point 【臍中穴】.
There are three different levels of rubbing pressures: "light", "moderate" and "heavy"; that is, gently touching, slightly applying with force, and then with a stronger force until your lower abdomen feeling pressured.
Abdominal breathing needs to guard carefully, so, we need to totally relaxing all the abdominal muscles. By gently put your palm on your navel is the most effective way of massaging the JiZhong Point 【臍中穴】, though, it is the most difficult practice to do! This is because the surface of our skin has nerves connected to visceral nerves. The "solar plexus", the part which lies between the outer skin and the innermost soul, is in the "navel" (JiZhong Point【臍中穴】) where mother supplies us with nutrients through the umbilical cord. When we massage, simply touching this part, your entire lower abdomen will be activated. However, for those who has not reached this skillful level yet, practice with the following steps by using the level of forces mentioned above: "light" and "moderate" and "heavy". This is very important! The first five rounds must be very gentle; the middle five rounds a little heavier; the last five rounds the heaviest until your lower abdomen begins to feel the pressure.
Why should we do this rotational massage? In Chinese medicine, we believe that "to cure the stomach we need to first healing the intestines"「健胃先要整腸」, only when the intestines move, the stomach movement will follow. This is the first priority. The second point is the so-called "source of the divine energy within every human being" 「先天生化的來源」resides here. That is why this serves as a therapeutic origin point to cure all chronic diseases.
Notes on【Movement I: Strengthening the lower abdominal muscles, gluteus maximus, and gluteus muscles】
From the structural viewpoint of our human body, it is not useful if you only do one side at a time. So the cycle of a complete exercising is usually done with one side for five times, then change side for another five times.
Notes on 【Movement II: Stretch and Tone The Spine (調脊柱)】
It would help to correct the spine by opening the naval (JiZhong) point. Why is that? Only through these adjustments, the inner chamber of the lower abdomen will form a spherical shape. Because a sphere allows the pressure to spread evenly, we want to make the lower abdomen to take a shape of a sphere, and then follow the practice with the abdominal breathing.
Notes on【Abdominal Breathing and Deep Breathing】
Before doing the abdominal breathing, be sure to have a "zero abdominal pressure" position.
How to do the "Abdominal breathing"? Contract the lower abdomen to exhale , exhale ... exhale ... exhale until the lower abdomen is flat and empty; and then just gently relaxing it, your belly will gradually inhaling the air back. Standard practice is: use force in exhalation and avoid using it in inhalation. In other words - do not use the muscles around the nose to inhale. This is the "regular (or front) abdominal breathing"(正腹式呼吸). Our belly is like a rubber ball. As long as the elasticity of the ball is still functioning, it would exhale out the air when depressed, and the air will flow back when released. It is as simple as that!
Let's practice exhaling: exhale out all the air in the body until the belly touches the back. Then relax to let the air to come back naturally. One approach to test our progress is to measure how long we can sustain the exhalation. Because the longer the
exhalation, the more chance to allow the oxygen reaching the most remote parts of our lungs. Taking deep abdominal breathings can reduce the toxins in our system as the replenish rate of the lower abdomen is the core and it affects the whole body's well-being.
In doing the "Abdominal breathing", the most important part is "exhalation." I will demonstrate it with the sounds of : "A - Mi - Tuo - Fo"【阿—彌—陀—佛—】. These four sounds are pronounced in one exhaling breath. Then relax the belly to let the air all comes in. If we exhale only a little bit of air, we will only get a little bit of air coming in. It is as simple as that! The longer you last the breathing, the more clarity your abdominal breathing can be reached. Note: this demonstration does not open the mouth. The so called "JinGong chanting" (金剛唸誦) utilizes this "abdominal breathing" exercises completely.
When we do "Chest breathing", we apply too much of the external forces to inhale and exhale. This "abdominal breathing" emphasizes exhaling hard with an effortless inhale. It's useful to the elderly who have physical discomfort as it's difficult to ask them to inhale and exhale hard. Hence, it would be more effective to ask them to exhale a little harder when pressing the lower abdomen and then relax to let the air in naturally.
The more air you exhale, the more you can inhale. To what extent shall we do the exercise so that our body is truly receptive and sensitive in the movement? It would be best if we can achieve "the elevated state of oneness with self" (「心息相依」). This means to achieve a degree of abdominal breathing such that you feel like there is a snake in the lower abdomen and it moves upwards with the wave-like sounds of “hissing”(Or hom, hom, hom)), while doing it, the movement and your breathe synchronize in one . We call this phenomenon the "fetus breathing" (胎息). How do we incorporate it into our daily life? First, put his hand on the lower abdomen, pressing it with pressure while exhaling till the entire air empty out. Then the air will come back by it own. It is enough to do this breathing exercise five to ten times a day. Don't do too many because it is a powerful exercise and should be attempted with caution! ⊕
在美國，約有百分之四十，六十歲以上的人，每天要吃五種醫生處方的藥。其中很可能至少有一種是不需要的，包括〈1〉長期服用的藥物，如安眠藥；〈2〉因為生活方式改變〈飲食改變，增加運動，戒菸，限制飲酒等〉可以慢慢減量，乃至停藥的藥物；〈3〉一開始就不該吃的藥。
服用不需要的藥，不但浪費錢，對身體也有不良影響。但要知道何時可以安全停藥並不容易，即使知道某種藥對身體無效，可以停用，如何停用也頗複雜。通常要經過幾個星期，慢慢減量至完全停藥，以避免產生不良症狀。以下是停藥應該注意事項。
〈1〉 不要自行停藥
除非你對藥物有嚴重過敏反應，或有其他 生命危險的副作用。
〈2〉 檢查所服藥物
每年將你所服用的藥物列個清單，請醫生檢查，看看是否有些藥是不再需要的。
〈3〉 作停藥的計畫
對可以停的藥物有計畫地慢慢減量，觀察身體反應，一直到完全停藥，這些都必須與醫生配合。
〈4〉 了解藥物長期使用所引起的危險性，
及停藥過程中，減藥過速可能發生的症狀，如果出現任何狀況，須立刻打電話給醫生。
以下列出一些常常會使用過久的藥物，長期使用可能造成的危險性，及突然停藥會產生的症狀。
| 藥物 | 長期使用造成的危險性 | 突然停藥產生的症狀 |
| 抗憂鬱的藥
Fluoxetine(Prozac) Paroxetin(Paxil) Sertraline(Zoloft) |
依賴性〈上癮〉，性功能障礙，體重改變 | 躁動不安，焦慮，思想混淆，失眠，作惡夢，噁心作嘔，更嚴重的憂鬱 |
| 對治焦慮，失眠，驚恐的藥
Benzodiazepines，如： Alprazolam(Xanax) Lorazepam(Ativan) Trizolam(Halcion) |
依賴性〈上癮〉，頭昏，失憶，性功能障礙，運動功能失調，體重改變 | 焦躁，焦慮，心跳加快，幻覺，失眠，癲癇，出汗，發抖，噁心作嘔 |
| 降膽固醇的藥，如：
Atorvastatin(Lipitor) Lovastatin(Mevacor) Simvastatin(Zocor) |
白內障，肝腎功能受損，肌肉受傷 | 膽固醇反跳升高，心臟病發作 |
| 類固醇藥物(Corticosteroids)
，如： Beclomethasone(Beconase AQ， QVAR)
Fluticasone(Flonase, Flovent) ， 及常用於治療氣喘、風濕、鼻炎、或皮膚問題的Hydrocortisone |
骨質流失，白內障，青光眼，葡萄糖升高，感染，月經失調，腎上腺功能障礙 | 疲勞，低血壓，肌肉痛，噁心作嘔，體重減輕 |
| 治灼心熱(Heart burn)藥物
Esomeprazole(Nexium) ， Omeprazole (Prilosec) |
骨折，胃腸道感染，肺炎 | 灼心熱反彈加重 |
| 荷爾蒙治療藥物
雌激素Estrogen(Premarin) 雌激素加類似黃體激素Estrogen with progestin，(Prefest, Prempro) |
血栓，心臟病發作，中風，乳癌，子宮內膜癌 | 更年期症狀，潮熱，臉驟然發紅，出汗 |
| 非類固醇抗炎藥
Nonsteroidal Anti-inflammatories(NSAIDS) 如：Celecoxib(Celebrex)， Ibuprofen (Advil) |
腸胃出血，心臟病發，中風 | 頭痛 |
| 類似嗎啡的藥物(Opioids)
Hydrocodone，Oxycodone， Propoxphene |
便祕，依賴性，頭暈，情緒變化，噁心 | 焦躁，發冷，肚子痛，腹瀉，敵對態度，失眠，肌肉痛，嘔吐 |
| 安眠藥(Sleep Aids)
Eszopiclone(Lunesta) Zaleplon(Sonata) Zolpidem(Ambien) |
依賴性，失憶，頭暈，作惡夢，不自覺地開車〈sleep driving〉，睡得更不好 | 焦慮，肌肉痙攣，噁心作嘔，癲癇 |
長青素食譜 咖哩馬鈴薯花椰菜 | ||||||
| 材料： | 馬鈴薯 | 3個〈約1磅〉 | 花椰菜 | 1/4個〈約半磅〉 | ||
| 洋蔥 | 1/2個〈1杯〉 | 冷凍青豆 | 1杯 | |||
| 調味料： | 橄欖油 | 1湯匙 | 鹽 | 1/2茶匙 | ||
| 水 | 適量 | 薑 | 4片 | |||
| 咖哩粉 | 1茶匙 | 薑黃粉 | 1/3茶匙 | |||
| 茴香粉 | 1/3茶匙 | |||||
| 作法： |
| |||||
| 份量： | 六人份 | |||||
EHVA Recipe: Curried Potatoes with Cauliflower and Peas | ||||||
| Ingredients: | Potatoes | 1 lb | Head Cauliflower | 1/2 lb | ||
| Onion | 1/2 cup chopped | Frozen peas | 1 cup | |||
| Seasoning: | Olive Oil | 1tbsp. | Salt | 1/2 tsp | ||
| Water | Some | Ginger | 4 Slice | |||
| Curry powder | 1 tsp | Ground turmeric | 1/3 tsp | |||
| Ground cumin | 1/3 tsp | |||||
| Procedure: |
| |||||
| Servings: | 6 people | |||||
長青素食譜 越橘乾核桃芥蘭 | ||||||
| 材料： | 芥蘭花 | 1/2磅 | 核桃 | 1/3 杯 | ||
| 越橘乾 | 1/4 杯 | 紅洋蔥切丁 | 1/4 杯 | |||
| 調味料： | 橄欖油 | 1茶匙 | 鹽 | 1/6茶匙 | ||
| 水 | 適量 | |||||
| 作法： |
| |||||
| 份量： | 四人份 | |||||
EHVA Recipe: Broccoli with Dried Cranberries and Walnuts | ||||||
| Ingredients: | Broccoli florets | 1/2 lb. | Walnuts | 1/3 cup | ||
| Dry cranberries | 1/4 cup | Chopped red onion | 1/4 cup | |||
| Seasoning: | Olive Oil | 1 tsp | Salt | 1/6 tsp | ||
| water | some | |||||
| Procedure: |
| |||||
| Servings: | 4 people | |||||
| 日期 | 時間 | 地點 | 活動內容 |
| 每週二 | 10:00-11:00 am | Palo Alto Avenidas Senior Center | 推拿講習 |
本中心為非營利組織，目的在宣導正確的健康素食理念以提昇生活品質。本中心工作人員均屬不支薪的義工，各項推廣活動均靠大家在人力、物力上的支持與捐助。竭誠歡迎您慷慨解囊，一切捐贈皆可依個人所得狀況抵稅，捐贈股票還可節省capital
gain的稅。凡捐款$500以上者為本中心年度榮譽董事。捐款支票抬頭請寫Evergreen Healthy Vegetarian
Association 或EHVA，並寄到本中心，謝謝！
Please send your tax-deductible donation to Evergreen Healthy
Vegetarian Association (EHVA). Thank you!
|
2011 |
王宇霖、尹明潭、吳宜玟、吳英芳、黃宗哲、陳介川、游松賀、李慶祥、劉雪清、戴盛珊、程俊豪、方木桂 |
| 發行： | 長青健康素食推廣中心 |
| 打字： | 高淑玲、劉雪清 |
| 編輯： | 劉雪清、呂錞銀、尹明潭、高淑玲、陳慧珊 |
| 美工： | 高淑玲 |
| 印刷： | Kwik Kopy Printing (TEL: 408-725-0243) |
| 郵寄： | 程俊豪 |