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      "body": "## How it feels to be vegan in China ##\n\n\n\nBefore coming to China, I heard a lot of different opinions on this topic. A lot of people who know about my nutritional preferences asked me\n>**„will you be able to stick to this?“\n„Will you give it up?“\n„It will be very hard in China, everything includes meat.“ \n„It's simply impossible over there.“\n„There is no way you can stick to eat in China.“\n„The culture is too focused on meat consumption.“\n„They even put small amounts of meat in vegetarian dishes - because of taste, you know…“**\n\nI was faced with all these statements that sounded so pessimistic to me that I did not want to believe them. I always replied with, no, I will find a way, there must be options. No need to worry about me. But they never gave me the impression of trusting me on this one and to be honest, I often asked myself, why would you even care what I eat if you do not even care what you eat yourself. But that's just humans sometimes I guess. The best part about it, all the people who had this mindset of not being able to find vegan food in China, are not even vegan or vegetarian themselves. Therefore, they were never faced by the situation of seeking that kind of food. So who are they to make all these statements? Just because they would not be able to do it does not mean that you would not be able to do it. \n\n>„If people say that something is impossible, they are showing them their own boundaries and limits, not yours.“\n\nThat being said, Let´s dig into it!\n\nFirst of all, this article will be about my perspective and my experience in China. Secondly, this will be a completely honest and real article and not some propaganda stuff. Thirdly, even if the statements above might not be entirely true, it really can be hard in China nonetheless and I will be sharing tips, habits and some rules that helped me stay on my path. \n\n**#1 ITS HARD**\n\nMy answer, it CAN be. But to be honest with ourselves, it can be difficult in any country - if you go to the wrong places. As well as you cannot expect to get a nice pair of shoes if you got to the optician, you cannot expect to get a nice vegan meal in a steakhouse​. Besides they have some nice fries and salads. But you get my point here. \n\nOne of the reasons people think it is very hard to find vegan food is they go to the wrong places and this does not have to be time-consuming​. Everything you need to know is available online, you just have to type into google „veggie-friendly or vegan restaurants in China (or whatever city you are located at)“ and you will get a lot of options to choose from. \n\nWell, I get that a lot of​ people might say, but you are very limited with you options this way and you can only go to a few places. For me, this is true, but it doesn’t have to be this way. Yes, when you go to vegetarian or vegan restaurants only, you can make sure that the food is really vegan or vegetarian, which is really calming and you can just go there and enjoy your food without worrying about anything. Nevertheless, you could also go to the street food places sometimes to have a meal with your​ friend. In fact, a lot of Chinese dishes are actually naturally vegetarian or vegan. Noodles or rice dishes with vegetables are the base of nearly every meal here and if not, ASK for it, they always have it. \n\n**#2 They put meat in everything, even in vegetarian dishes.**\n\nUnfortunately, I came across this situation a few times since being here. It is true. But what has this to do with whether you can be vegetarian or vegan? Right, nothing. You are always in charge of what you put in your mouth and guess what, if they put meat in it, you can simply say no thank you, I want one without. To be fair here, that does not only happen in China. It might be happening more often but this happened to me in Europe too. I ordered something without cheese or meat but they forgot about it or something. That happens everywhere! Just ask for another one. \n\n> „Make it clear to them that you cannot have it. Due to the Buddhism in China, they can relate to it and are often willing to give you a new dish.“\n\n**# make food at home**\n\nThat’s too tiring, it takes too much time, Blabla. All these excuses. In the time you wait for your Waimai or other delivery, you can make a smoothie, muesli, sandwich, rice dish or whatever in 5-10 minutes, easily. In Addition, it's​ probably healthier too. The myth that making your own food takes a lot of time is just not true. And it gets even faster the more you do it. \n\nThere are tons of 5-minute dinners or breakfast ideas online, so you do not even have to be creative. \n\n**# Try different places & stick to some**\n\nThat statement might be confusing but is really easy to understand if you think about it. Before you find something you like, you need to try it first, right? Therefore, if you do not try something you don’t know if you like it or not. So, if you think, omg, this place is so gross, I don’t want to eat this again, you do not necessarily should blame the food itself. Just go to another place, the staff there might be more friendly, the food tastes better and ​you like the atmosphere more. And if you find some really good ones, you can stick to them. Another bonus is, that the staff will even recognise you after a while and will know about your needs. \n\nI once went to a noodle place not far from my home over and over again because I really liked their stuff. Someday, every time I walked in, they already knew that I do not want meat in my dishes and they should add beans instead. Which was great for me and I was really happy about it. \n\n**# Internationalisation**\n\nYes,​ people, China is a global player and global player attract all kinds of businesses. The vegan movement is definitely growing here. In cities like Shanghai and Beijing,​ you can find a lot of vegan Cafés​ and restaurants without any problem. You can enjoy the same foods as in London or Berlin. \n\n![vegan.png](https://cdn.steemitimages.com/DQmXPTvwJCxbVTZBBdBtcu1NAsT5J6FDNn4hWD71MYhnLRw/vegan.png)\n\nThere you have it guys. There is a lot you can do. It can be hard and frustrating sometimes​ but it is definitely doable. Don’t let people tell you it is impossible. The longer you stay here, the easier it gets too.\n\nCheers,\nDaniel",
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      "body": "Hey friends, \n\nToday I want to talk about a very uncomfortable topic for most people. A lot of people, me included, suffer from gas and bloating in there early stages of switching to a plant based diet which can be really annoying, especially in social situations. I remember the time I switched to this diet. It went as far as I sometimes was even too afraid to go out with friends as I feared to embarrass myself. Along with the embarrassing part, it is just very uncomfortable walking or sitting around with a bloated stomach in general. Therefore, I want to share with you where the bloating might come from and what you should have an eye on and what you can practically start doing from today onwards to help you with that issue.\n\n![Gasandbloating.jpeg](https://steemitimages.com/DQmVWK5sxet5jUAcu34AKCgsvsGEpVwhr7cQ7pzxUJ8SBRK/Gasandbloating.jpeg)\n\n> This is no nutritional advice, I am just speaking from experience and my accumulated knowledge. In any case of severe pain or health-threatening issues, seek for a doctor. \n\n## The Reasons Why\n\nBloating can be caused by a lot of different things. I first want to go through the more obvious ones that you might have heard somewhere else and then give you some reasons that I found when discovering my own body and learning on my own journey. \n\n## Possible Reason #1 - Allergies and intolerances\n\nSince most people who suffer from an allergy do know about it, there might be some of you who suffer from an allergy and do not know about it. While some allergic reactions can be pretty severe and these are mostly the ones people know about, there might be something your body is not really kean to process. You might have never gotten it checked because the symptoms were not that serious but bloating and gas could be a sign for that. So, just to make sure you are not consuming these types of food in the first places, you might go and get it checked. \n\n## Possible Reason #2 - Inapropriate water consumption\n\nTo be able to function properly, our intestines need enough water to get the digestive process running. Therefore, consuming enough water is essential for our digestion and helps our digestive track to digest the food you consume. However, you should not consume to much water right before the meal, during the meal or right after the meal since this will have a negative influence on your stomach acid by diluting it and therefore making it less powerful. But why is that important? \n\n## Possible Reason #3 - Stomach Acid - PH- Level\n\nThis was a huge game changer for me, I really advise you to do more research about it and have a closer look at it! \n\nWhen it comes to stomach acid, there is a huge misconception about it. Most people think that acid reflux and bloating is caused by too much stomach acid - what they actually mean is that the ph-level is too high - and they, therefore, were described a stomach acid blocking medicine. But in reality, most peoples stomach acid ph is to low, not allowing the stomach acid to break down the food properly for the following digestive process, leading to not properly broken down food will enter the intestines. This will result in further degradation of the colon and the small intestine. For them to break down the food, they use bacteria which „eats up“ the unprocessed food and this process is directly causing gas to build up. \n\nIn summary, get your stomach acid level checked, it might actually be not strong enough!\nBetaine HCL (Hydrochloride) might help, let me know if you want to know more about that.\n\n## Possible Reason #4 - Too much protein\n\nEspecially when coming from a standard American diet that includes a lot of animal protein, people search for the high protein alternatives in the plant kingdom. **What’s coming now is exactly what happened to me at first by the way.** So what I was going for to hit my protein requirements? I chose beans, lentils and ate a lot of greens on top of it. What I didn’t realize at that point was, that I unknowingly was consuming probably 5-10 times the amount of fiber that my body was used to. Don’t get me wrong here - fiber is extremely healthy and we should get as much as possible. But, if you come from a SAD with consuming maybe 10-20g of fiber a day and then suddenly switching to 80-100g of fiber a day, you give your digestion a really hard time. It will not be used to that amount and will be totally overwhelmed by it. So, my advice would be to - if you come from a lower fiber diet - be aware of the fact that your body needs time to adjust to the change and consciously increase the amount of your fiber intake step by step - rushing it won’t help you at all!\n\nShort summary \n\n1. Get your allergies checked\n2. Check your water consumption and water consumption habits, try to minimize​ water consumption close to your meals\n3. Get your stomach acid ph level checked\n4. Watch your fiber​ intake - don’t go from 0 to 100 in one day, take it slow \n\nI hope there is some useful information that will help you on your journey. If you want to have more specific information or have general​ questions, just leave them below. I struggled with this topic a lot and I have tried, read and watched so much stuff that I could write a ton of articles​ like these! \n\nCheers,\nDaniel\n\n\nSome Reference links and articles I like regarding this topic:\n\nhttps://www.drdavidwilliams.com/stomach-acid \n\nhttps://kimberlysnyder.com/blog/2014/04/04/optimal-amount-water-can-drink-stay-hydrated-avoid-bloating/ \n\nhttps://nutritionfacts.org/ -> one of the best resources for general information about nutrition",
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      "body": "Hey friends, \n\nToday I want to talk about a very uncomfortable topic for most people. A lot of people, me included, suffer from gas and bloating in there early stages of switching to a plant based diet which can be really annoying, especially in social situations. I remember the time I switched to this diet. It went as far as I sometimes was even too afraid to go out with friends as I feared to embarrass myself. Along with the embarrassing part, it is just very uncomfortable walking or sitting around with a bloated stomach in general. Therefore, I want to share with you where the bloating might come from and what you should have an eye on and what you can practically start doing from today onwards to help you with that issue.\n\n![Gasandbloating.jpeg](https://steemitimages.com/DQmVWK5sxet5jUAcu34AKCgsvsGEpVwhr7cQ7pzxUJ8SBRK/Gasandbloating.jpeg)\n\n> This is no nutritional advice, I am just speaking from experience and my accumulated knowledge. In any case of severe pain or health-threatening issues, seek for a doctor. \n\n## The Reasons Why\n\nBloating can be caused by a lot of different things. I first want to go through the more obvious ones that you might have heard somewhere else and then give you some reasons that I found when discovering my own body and learning on my own journey. \n\n## Possible Reason #1 - Allergies and intolerances\n\nSince most people who suffer from an allergy do know about it, there might be some of you who suffer from an allergy and do not know about it. While some allergic reactions can be pretty severe and these are mostly the ones people know about, there might be something your body is not really kean to process. You might have never gotten it checked because the symptoms were not that serious but bloating and gas could be a sign for that. So, just to make sure you are not consuming these types of food in the first places, you might go and get it checked. \n\n## Possible Reason #2 - Inapropriate water consumption\n\nTo be able to function properly, our intestines need enough water to get the digestive process running. Therefore, consuming enough water is essential for our digestion and helps our digestive track to digest the food you consume. However, you should not consume to much water right before the meal, during the meal or right after the meal since this will have a negative influence on your stomach acid by diluting it and therefore making it less powerful. But why is that important? \n\n## Possible Reason #3 - Stomach Acid - PH- Level\n\nThis was a huge game changer for me, I really advise you to do more research about it and have a closer look at it! \n\nWhen it comes to stomach acid, there is a huge misconception about it. Most people think that acid reflux and bloating is caused by too much stomach acid - what they actually mean is that the ph-level is too high - and they, therefore, were described a stomach acid blocking medicine. But in reality, most peoples stomach acid ph is to low, not allowing the stomach acid to break down the food properly for the following digestive process, leading to not properly broken down food will enter the intestines. This will result in further degradation of the colon and the small intestine. For them to break down the food, they use bacteria which „eats up“ the unprocessed food and this process is directly causing gas to build up. \n\nIn summary, get your stomach acid level checked, it might actually be not strong enough!\nBetaine HCL (Hydrochloride) might help, let me know if you want to know more about that.\n\n## Possible Reason #4 - Too much protein\n\nEspecially when coming from a standard American diet that includes a lot of animal protein, people search for the high protein alternatives in the plant kingdom. **What’s coming now is exactly what happened to me at first by the way.** So what I was going for to hit my protein requirements? I chose beans, lentils and ate a lot of greens on top of it. What I didn’t realize at that point was, that I unknowingly was consuming probably 5-10 times the amount of fiber that my body was used to. Don’t get me wrong here - fiber is extremely healthy and we should get as much as possible. But, if you come from a SAD with consuming maybe 10-20g of fiber a day and then suddenly switching to 80-100g of fiber a day, you give your digestion a really hard time. It will not be used to that amount and will be totally overwhelmed by it. So, my advice would be to - if you come from a lower fiber diet - be aware of the fact that your body needs time to adjust to the change and consciously increase the amount of your fiber intake step by step - rushing it won’t help you at all!\n\nShort summary \n\n1. Get your allergies checked\n2. Check your water consumption and water consumption habits, try to minimize​ water consumption close to your meals\n3. Get your stomach acid ph level checked\n4. Watch your fiber​ intake - don’t go from 0 to 100 in one day, take it slow \n\nI hope there is some useful information that will help you on your journey. If you want to have more specific information or have general​ questions, just leave them below. I struggled with this topic a lot and I have tried, read and watched so much stuff that I could write a ton of articles​ like these! \n\nCheers,\nDaniel\n\n\nSome Reference links and articles I like regarding this topic:\n\nhttps://www.drdavidwilliams.com/stomach-acid \n\nhttps://kimberlysnyder.com/blog/2014/04/04/optimal-amount-water-can-drink-stay-hydrated-avoid-bloating/ \n\nhttps://nutritionfacts.org/ -> one of the best resources for general information about nutrition",
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