8th GOVEG Asia Magazine

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An App with a Purpose

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Double Mushroom Gourd Roll

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Every Vegan Mom Has a Different Start

BY: Rachel Choi Rachel Choi is a vegan mother born in the ‘80s in Hong Kong. She is fond of green living and also good at vegan cooking. Last year, she gave birth to a healthy and cute vegan baby boy. Rachel is also a versatile yoga teacher who teaches yoga at various places.

Finding Vegan Food in Local Eateries

Finding Vegan Food in Local Eateries BY Jennifer Lai  花花 Jennifer Lai is a 15-year Hong Kong vegan who cares about animal well-being and environmental protection. She is the author of “Exploring Jennifer’s Vegan World” and is Facebook page owner of FaFa Vegan Travel.

Fruitful Living that Takes Running to a New Height

Article / Photo by Jiang Yanjun 蔣燕駿   Jiang Yanjun is a biological vaccine factory worker, who was born in the 80s in Nanning, Guangxi, He practices a fruit-based diet and long-distance running on a daily basis. He often participates in marathons and trail running races. Ha

Healthy, Tasty Raw Food Recipes

  BY Tina Barrat   Tina is a certified raw food chef and educator giving vegan cooking classes as well as a personal vegan chef designing and catering gourmet meals for private dinners, pop-up events and corporate events. Being a conscious-foodie, Tina uses locally grown ingre

Low Fat Vegan Diet for a Healthy Immune System

  BY:  Luo Wen Hui |PHOTO:Lao Mian   COVID-19 has swept around the globe, putting many lives at risk. Only now do we truly realize the importance of health. We begin to fear, even panic. As a result of this pandemic, more and more of us are beginning to pay atten

Macau’s Vegan Culture: A Blend of New and Old School Approaches

Macau’s Vegan Culture: A Blend of New and Old School Approaches BY Angie P. 小帕  Editor-in-Chief of GoVeg, author of the book Veganastic. She also coaches Pilates, barefoot running and animal flow at the pure vegan studio Positiv Wellness, and lectures for var

Making Your Own Garden in the City

Making Your Own Garden in the City BY:  Patrick Lo Patrick Lo heard about the vegetarian diet from a liver/ gall badder flush naturopathic practice eight years ago and became a vegetarian with no turning back.  During his vegetarian days, he participated in many different vegetar

Plant-Based Diet: Phytochemicals and Health Benefits

by Maitree  Suttajit Dr. Suttajit was born in 1939, and has been a Buddhist and vegetarian/vegan since 1981. An Emeritus Professor, Biochemist and nutritionist teaching and doing research at Faculty of Medicine, Chiang Mai University, Thailand. Retired in 2001, followi

Rediscovering Japan’s Plant Eating Traditions

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Sichuan Style Dan Dan Noodles

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Sichuan Style Sour & Spicy Flat Noodles

Sichuan Style Sour & Spicy Flat Noodles   By: Chef Cheung Pak Kuen    《Cheung Pak Kuen》 Cheung Pak Kuen aka King Sir learnt cooking from his father since he was 15 years of age. He began working as a cook for Treasure Chinese Restaurant, then switched to being a

Stir-fried Lotus Root with Ginger

    Stir-fried Lotus Root with Ginger   BY:  Luo Wen Hui |PHOTO:Lao Mian Low Fat Vegan Diet for a Healthy Immune System   Ingredients: Young ginger 50g  lotus root 100g water chestnut 2 pcs red peppers half piece &n

The Best Vegan Meals You Can’t Miss in Seoul

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Vegan Food from Land of Multiple Spices

Vegan Food from Land of Multiple Spices   BY: Ng Ling Yi   《About Ling Yi》 Ling Yi was born in Penang, Malaysia. She has studied and lived in Taiwan for more than 13 years and now lives in Canada. She was a happy veg placenta with a vegetarian family for reli

Vegan Travel 101

Vegan Travel 101 BY: Crystal Lee Crystal Lee is a freedom-loving traveller and blogger for the Vegan Expression channel. She specializes in making videos and writing articles on vegan topics. She hopes that through more vegan related texts and videos, more people can understand and adopt a

Zucchini and Mushroom Soup

  BY:  Luo Wen Hui |PHOTO:Lao Mian Low Fat Vegan Diet for a Healthy Immune System   Ingredients:  (serve 2) Agricus Blazei Murrill mushrooms 4 pcs Yellow Fungus 6g zucchini 300g figs 2 pcs (big size) walnuts 2 pcs red dates (stoned) 2 pcs

Article / Photo by Jiang Yanjun 蔣燕駿

 

Jiang Yanjun is a biological vaccine factory worker, who was born in the 80s in Nanning, Guangxi, He practices a fruit-based diet and long-distance running on a daily basis. He often participates in marathons and trail running races. Having suffered from allergic rhinitis and asthma for more than 20 years, he managed to turn his health around using a low-fat vegan diet.

 

Many people have misconceptions about a vegetarian diet, feeling that it may lack in nutrition and thus be ineffectual in building endurance or explosive power. I myself adopt a vegan diet and do lots of exercise, including running. My amount of running, speed, medical reports and overall feelings have been very good so far. I will keep this lifestyle. Now let me share how my plant-based diet is helpful to my exercise.

I began my vegetarian diet in November 2011. Later, it took me three months to transition from a vegetarian to a vegan diet. Then I began a slow transition from vegan to a fruit-based diet in May 2015. The article "A Step-by-Step Approach to Transitioning to a Raw Food and Fruitarian Diet" helped my transition. The article views a raw and fruitarian diet from a different perspective that really interested me and I started to slowly adopt a fruitarian diet.

I had no model to follow and had to find my own way and I made many mistakes during the process. At first, I ate only one apple and one orange for a meal and felt very comfortable and light. But after a while, my hair was falling out and I often felt tired. I had many random bruises that took a long time to go away. It was because I did not pay attention to my calorie intake. I was anxious at that time, and then I did some research through various websites, QQ groups, WeChat groups, etc. Finally, I understood how important it is to have adequate calorie intake.

Later, I slowly increased my daily consumption of fruits. Many problems just went away. Now fruits provide 90% of my calorie intake, and my strength and energy levels have improved a lot.

I used to eat cooked food for lunch and felt sleepy sometimes without a break at noon.

However, after I switched to a vegan diet, I don’t feel sleepy in the afternoon anymore.

My breakfast includes fruits that are juicy, rich in vitamin C, anthocyanidins, and omega 3, such as apples, oranges, longan, kiwifruits, dragon fruits, mangos etc. These provide sufficient calories. I feel refreshed immediately after eating them.

 

                                

My lunch includes mostly fruits high in calories. Bananas are a very efficient choice, one of the few fruits relatively rich in a range of nutrients perfect for athletes and sports lovers. I sometimes eat durians, especially at those times of the year when they are cheap.                   

 

                    

Late in the afternoon, after work, I'll eat some high-calorie and high-carb fruits as snacks to keep my calorie intake up.

 

 

Next comes my dinner, which includes cooked food like various vegetables, tofu and grains. I ensure I get sufficient calories at night. To help digest the cooked food and sleep better at night, I don’t do intensive exercise after dinner.

My daily calorie intake is about 3000 kilocalories according to one health application.

 

 

I would like to talk about my exercise program now. I've always enjoyed working out, but not in an organized way. A year after starting the fruit-based diet, I chose to run, as I felt energetic and wondered about how far a fruit-based diet would take me. Running is a sport that combines personal endurance and strength. My first race was a half marathon in the mountains.

After that, I started to take part in trail running races of 50 km or more and full marathons where I managed an average running pace of no more than 5:50. I have been running for 3 years now and my amount of running has been increasing. I completed 3,105 kilometers in 2019 with an average pace of 5:45. This is thanks to my fruit-based diet that allows my body to recover faster, and also thanks to my organized training.

It is inspiring to see the training plan of Yuki Kawauchi, who is known as "Japan's strongest civil servant" amateur marathon runner. His coach does not ask him to do high-intensity running training like other athletes, but only asks him to do two focused training sessions a week. The rest of the time is spent on recovery training so that the muscle tissues can have enough time to recover.

It's a very scientific way of thinking. High intensity training on a daily basis does not allow the muscles to fully recover and can easily lead to overexertion of mitochondria in the muscle cells, which will cause fatigue or injuries. It is not worth it to get hurt that way.

Of course, as runners, we must do some strength training that will help our capacity to run, instead of just running.

Strength training not only makes us stronger, but also prevents injuries to the knees. So besides running, I do some strength training favourable for runners. Here are some examples:

1.Standard deep squat - Squat until it your thighs are parallel to the ground. Note that the knees do not go over the toes. Keep your chest out and abdomen in. Use thigh and hip muscles as sources of power.

2.Advanced burpee jump --- Do push-ups with bobby jumps. They will build your leg muscles, as well as chest and arm muscles.

3.Pushup and high knees- These strengthen the core and hips.

4. Hip thrust - They can effectively build the hip and thigh muscles, which are essential for runners.

These are just some tips on raw vegan diet and running. I will continue to improve my vegan diet, using data from science combined with personal intuition to make my fruitarian life more scientific and realize my ideal lifestyle gradually.