WEBVTT 1 00:00:00.160 --> 00:00:04.759 Really hot topic in my field and the fitness field. I remember when I 2 00:00:04.799 --> 00:00:09.560 first announced at the Jim Brow type of the gym that I worked at. 3 00:00:09.880 --> 00:00:13.439 You know, I was already the weird one for being vegetarian. Even though 4 00:00:13.480 --> 00:00:16.760 I was fit and strong and never sick and always positive, it was a 5 00:00:16.760 --> 00:00:20.600 bit weird that I didn't eat meat. I announced I was going to become 6 00:00:20.719 --> 00:00:24.839 vegan, and one of the other trainers said, well, goodbye lean muscle 7 00:00:24.960 --> 00:00:31.320 mass. He was wrong. You're listening to the Plant Based Diet podcast, 8 00:00:31.320 --> 00:00:35.159 where we talk about all things plant based. I'm Ester Garfrom, the host 9 00:00:35.200 --> 00:00:39.439 of this show and founder of Alternative Food Network. Join me in my amazing 10 00:00:39.520 --> 00:00:44.000 array of guests who are a mix of healthcare professionals, industry executives, and 11 00:00:44.119 --> 00:00:48.439 people with an interesting story to tell about their plant based journey. Let us 12 00:00:48.439 --> 00:00:53.079 help you with your journey wherever you're at to learn the what wine how to 13 00:00:53.159 --> 00:00:58.759 eat plant based Welcome to the last episode of the fourth season of Plant Based 14 00:00:58.840 --> 00:01:03.200 Diet. This we're going to be taking a short production break as we start 15 00:01:03.200 --> 00:01:07.200 to plan for next season. It's a great time for gathering topics, so 16 00:01:07.239 --> 00:01:10.840 if you want us to cover something specific next season, please email us at 17 00:01:10.879 --> 00:01:17.040 info at Alternativefoodnetwork dot com with your suggestion and thank you to the presenting sponsor 18 00:01:17.079 --> 00:01:21.480 of this series this season, Prolon. I like the concept of Prolon and 19 00:01:21.519 --> 00:01:25.200 have been able to try several of their products over the course of this season 20 00:01:25.200 --> 00:01:30.519 of plant Based Diet. Prolon was designed and clinically tested by eighteen global universities 21 00:01:30.519 --> 00:01:34.040 to nourish your body while inducing cellular, metabolic, and emotional benefits of prolonged 22 00:01:34.200 --> 00:01:38.239 fasting. If you'd like to try it, Prolon is offering the Plant Based 23 00:01:38.239 --> 00:01:45.680 Diet listeners a fifteen percent discount using promo code AFN one five. Just click 24 00:01:45.719 --> 00:01:51.439 the link of the episode description and type in code AFN one five to get 25 00:01:51.439 --> 00:01:53.480 fifteen percent off your order. If you use the link, we may receive 26 00:01:53.480 --> 00:01:59.280 a small commission from your purchase. My guest today is Kate Gali, who's 27 00:01:59.319 --> 00:02:04.319 a master personal trainer, life coach and fellow podcaster, and we're going to 28 00:02:04.319 --> 00:02:08.199 be chatting about building muscle when you're eating plant based There are those naysayers who 29 00:02:08.199 --> 00:02:12.080 say you need to eat meat in order to build muscle, and I want 30 00:02:12.120 --> 00:02:16.520 to hear what Kate has to say. Welcome Kate. It is so nice 31 00:02:16.560 --> 00:02:20.879 to have you on plant based diet esther. It is my pleasure to be 32 00:02:21.000 --> 00:02:24.840 here. Thank you, and I must thank you. You are up very 33 00:02:24.879 --> 00:02:29.759 early in the morning Australia time. What time is it over there? Look, 34 00:02:29.759 --> 00:02:32.080 it's five thirty am. That it is actually no, lie, a 35 00:02:32.120 --> 00:02:37.879 perfect time for me. We're all good. Wow, you don't mind just 36 00:02:37.960 --> 00:02:39.800 waking up and doing this that early in the morning. I'm a four I 37 00:02:39.840 --> 00:02:44.199 am lady. That's when I normally get up, and I like to do 38 00:02:44.280 --> 00:02:47.840 my most important things first, and podcast conversations are one of the most important 39 00:02:47.840 --> 00:02:52.439 things I do well. That does require discipline, I must say. And 40 00:02:52.560 --> 00:02:57.879 speaking of discipline, I saw an interesting quote on your website about that. 41 00:02:58.120 --> 00:03:02.599 It said, discipline is just choosing between what you want now and what you 42 00:03:02.680 --> 00:03:07.759 want most. Why did you put that quote on your website? Gosh, 43 00:03:07.879 --> 00:03:15.240 I guess it's the way I live right, Delayed gratification, just getting really 44 00:03:15.400 --> 00:03:19.080 clear on how you want your life, your health, whatever it may be 45 00:03:19.800 --> 00:03:23.159 to look like. And you might have to choose a little bit of discipline 46 00:03:23.360 --> 00:03:27.280 in the moment. It's going to make life so much easier on you down 47 00:03:27.319 --> 00:03:30.759 the track. And I guess a little bit further to that. You know, 48 00:03:30.919 --> 00:03:35.879 lots of my clients I'm a personal trainer say I'm super disciplined. It's 49 00:03:36.039 --> 00:03:40.199 actually not that, it's more that I've outplanned my lack of discipline. So 50 00:03:40.360 --> 00:03:46.000 anyone out there struggling with discipline, you know, it's not that you can't 51 00:03:46.000 --> 00:03:50.520 do it. It just takes a little bit more planning and strategy to outplan 52 00:03:50.759 --> 00:03:54.680 all those discipline flops that maybe you've had in the past. And I guess 53 00:03:54.719 --> 00:04:00.000 for your work you need to be disciplined as well your personal trainer among other 54 00:04:00.080 --> 00:04:03.240 things. And I'm also being a podcast host and a live coach, but 55 00:04:03.800 --> 00:04:09.039 you are a personal trainer. I wanted to talk about building muscle. We 56 00:04:09.120 --> 00:04:12.120 haven't quite done a show on that yet, and I thought it would be 57 00:04:12.159 --> 00:04:16.160 interesting because I've heard more than once, oh, you need to eat meat 58 00:04:16.800 --> 00:04:19.360 if you want to build muscle. And I'm not talking you know, I've 59 00:04:19.399 --> 00:04:25.959 heard this from pro athletes or Olympic athletes. These are just you know, 60 00:04:26.240 --> 00:04:30.199 people wanting to build a little bit, you know, be healthy, build 61 00:04:30.199 --> 00:04:33.120 a little muscle, and they're convinced that you need to eat meat. So 62 00:04:33.839 --> 00:04:38.079 what are some what do you think about that, and what are some of 63 00:04:38.120 --> 00:04:42.720 the misconceptions that you've heard. I think that's absolute nonsense. However, I 64 00:04:42.800 --> 00:04:46.560 will share that I used to, to a small degree, believe those myths 65 00:04:46.560 --> 00:04:51.040 and misconceptions as well. When I became vegan about eight and a half years 66 00:04:51.040 --> 00:04:57.560 ago, I had already been vegetarian for twenty three years. I've been a 67 00:04:57.600 --> 00:05:01.240 personal trainer for a decade. At that in time, I was really happy 68 00:05:01.319 --> 00:05:04.680 with the way my body looked and functioned, and as you said, I 69 00:05:04.720 --> 00:05:10.160 saw it as kind of important to my job and my career that I walked 70 00:05:10.199 --> 00:05:14.439 the talk and I looked the part. So I was fearful when I knew 71 00:05:14.480 --> 00:05:17.519 I needed to become vegan, because I was vegio for the animals. I 72 00:05:17.600 --> 00:05:21.879 learned I needed to be vegan for the animals. I had that fear that 73 00:05:23.040 --> 00:05:28.079 I might lose some muscle, that I might gain some fat, and so 74 00:05:28.240 --> 00:05:33.199 to a degree, I understand when other people have that fear, but rest 75 00:05:33.240 --> 00:05:40.160 assured it is absolutely possible. All we need to do now is google all 76 00:05:40.199 --> 00:05:48.240 the amazing vegan athletes, vegan body builders, vegan fitness professionals in any sphere 77 00:05:48.480 --> 00:05:57.319 and you can see the strong, healthy vegan athletes and advocates. And yeah, 78 00:05:57.360 --> 00:05:59.959 as I said, not nearly as hard as I thought it was. 79 00:06:00.639 --> 00:06:05.680 I would go so far as saying it's not any harder, certainly not harder 80 00:06:05.720 --> 00:06:12.040 than when I was vegetarian. However, I guess there are some considerations to 81 00:06:12.680 --> 00:06:16.040 have. And just out of curiosity, you said you were a vegetarian prior 82 00:06:16.079 --> 00:06:19.839 to becoming the and I'm plant based, so I'm not vegan, but certainly 83 00:06:19.920 --> 00:06:25.560 I believe in eating a whole food, plant based diet, and I'm just 84 00:06:25.600 --> 00:06:30.800 curious when you're a vegetarian, was that for health reasons or also for animal 85 00:06:30.839 --> 00:06:33.920 welfare reasons. It's always been about the animals for me. I became vegetarian 86 00:06:33.959 --> 00:06:39.279 when I was sixteen for that animals. I didn't know what I know now 87 00:06:39.360 --> 00:06:43.079 so far as the fact that animals were still dying for my food choices. 88 00:06:43.120 --> 00:06:48.560 As a vegetarian, I followed a very high protein, low carbohydrate diet. 89 00:06:48.680 --> 00:06:54.360 As a vegetarian personal trainer, I'd have up to twenty one egg whites a 90 00:06:54.480 --> 00:06:59.240 day, and I have massive guilt over that now. But all I can 91 00:06:59.279 --> 00:07:04.120 do is everything I can do now as a vegan and spreading the words. 92 00:07:04.199 --> 00:07:10.480 So yeah, never about health for me, always about the animals. But 93 00:07:10.720 --> 00:07:16.000 health is a very happy side effect that you get all the benefits, particularly 94 00:07:16.120 --> 00:07:19.720 if you're following the whole food plant based approach. You know, we want 95 00:07:19.759 --> 00:07:26.319 to avoid being junk food vegans. That's you know, that's not so healthy 96 00:07:26.399 --> 00:07:30.360 and not healthy at all. In fact, yeah, the focus of this 97 00:07:30.480 --> 00:07:35.959 show really about being plant based is on health, but also you know, 98 00:07:36.000 --> 00:07:40.800 all the other reasons that someone might be plant based, whatever their journey is, 99 00:07:41.480 --> 00:07:46.639 and certainly animal welfare comes up all the time. Now you're mentioning protein, 100 00:07:47.199 --> 00:07:53.639 this is also a huge topic. I think other guests have mentioned it. 101 00:07:54.720 --> 00:08:00.439 How much protein does one really need? And can those protein requires be 102 00:08:00.519 --> 00:08:05.279 fulfilled when you're a plant based or a vegan, they absolutely can be fulfilled. 103 00:08:05.879 --> 00:08:09.639 A really hot topic in my field and the fitness field. I remember 104 00:08:09.639 --> 00:08:15.720 when I first announced at the gym Bro type of gym that I worked at. 105 00:08:16.040 --> 00:08:18.399 You know, I was already the weird one for being vegetarian. Even 106 00:08:18.439 --> 00:08:22.759 though I was fit and strong and never sick and always positive, it was 107 00:08:22.800 --> 00:08:26.480 a bit weird that I didn't eat meat. I announced I was going to 108 00:08:26.519 --> 00:08:30.519 become vegan, and one of the other trainers said, well, goodbye lean 109 00:08:30.639 --> 00:08:35.080 muscle mass. He was wrong. I probably overdid it. Early days, 110 00:08:35.159 --> 00:08:39.879 I tried to stick to the super high protein, super low carb with the 111 00:08:39.960 --> 00:08:46.080 vegan not necessary. Nothing wrong with whole food cabs. Now I advocate for 112 00:08:46.279 --> 00:08:52.200 between one point two to one point eight grams of protein per kilo of body 113 00:08:52.200 --> 00:08:58.120 weight, or if it's easier, fifteen to twenty grams per meal and snack. 114 00:08:58.639 --> 00:09:01.639 So myself I might get seventy to ninety grams of protein a day. 115 00:09:03.159 --> 00:09:07.440 That's a little bit more, a fair bit more than what many doctors would 116 00:09:07.440 --> 00:09:11.639 say we need to survive on. But again it's are we talking to the 117 00:09:11.759 --> 00:09:15.960 athletes, to the fitness crowd, the people who really want to build some 118 00:09:16.080 --> 00:09:22.720 decent muscle, or they're really active athletically, or maybe they want to lose 119 00:09:22.759 --> 00:09:26.440 some fat and a higher protein approach can be better. Again, nothing wrong 120 00:09:26.480 --> 00:09:31.919 with whole food calves. However, lots of protein can be really helpful because 121 00:09:31.960 --> 00:09:37.639 it's so satisfying and also huge diversity so far as the plant based proteins that 122 00:09:39.120 --> 00:09:43.919 you introduce into your diet. So what are some of the plant based proteins 123 00:09:43.960 --> 00:09:46.320 that you liked to eat? So this was such a happy thing, right 124 00:09:46.399 --> 00:09:50.159 because I think I had it. I know I had a really restrictive diet 125 00:09:50.200 --> 00:09:54.559 as a vegetarian, I mentioned all those egg whites and whole eggs and a 126 00:09:54.600 --> 00:10:00.000 bit of cottage trees. But then when I became plant based, I discover 127 00:10:00.159 --> 00:10:05.360 it, all the legumes and lentils and chick peas and all the soy variants. 128 00:10:05.440 --> 00:10:07.639 I was fearful of soy for a little bit. I sound really fearful. 129 00:10:07.759 --> 00:10:13.159 I probably was early days as a personal trainer, right, but I 130 00:10:13.200 --> 00:10:18.919 believe the myths about soy and the estrogen mimicking myths about how it might lead 131 00:10:18.960 --> 00:10:24.919 to extra fat storage in my hips and thighs as a lady or man boobs 132 00:10:24.759 --> 00:10:31.200 as a man, just propaganda. I looked at the vegan athletes online who 133 00:10:31.320 --> 00:10:35.320 had the fit, strong, healthy body that I wanted, almost so that 134 00:10:35.360 --> 00:10:37.919 I wanted to maintain. I looked at what they were eating, because, 135 00:10:39.000 --> 00:10:41.200 to be frank, we all share what we're eating down to it, like 136 00:10:41.279 --> 00:10:46.960 the minute details. And many of them made soy. So I eat lentils 137 00:10:46.039 --> 00:10:50.240 every day, I eat chick peas every day. I eat tofu and not 138 00:10:50.360 --> 00:10:54.559 tempe so much. It's just not as delicious to me. Heaps of daname, 139 00:10:56.600 --> 00:11:01.240 And as I said, the happy thing is that approach is so much 140 00:11:01.320 --> 00:11:05.039 more diverse than what it was, definitely as a vegetarian and even as a 141 00:11:05.080 --> 00:11:11.840 meat eater too. And do you have your clients who you trained, are 142 00:11:11.879 --> 00:11:18.200 they is it a variety or are they mainly plant based or vegan? Also, 143 00:11:18.519 --> 00:11:22.159 so sadly, well happily, my clients had been with me so long 144 00:11:22.200 --> 00:11:28.120 when I became vegan that and they were so loyal that I was just that 145 00:11:28.200 --> 00:11:33.399 freaking vegetarian girl now turned vegan. They weren't really interested in that for themselves, 146 00:11:33.480 --> 00:11:37.320 however, they really were super curious as to how it was going to 147 00:11:37.360 --> 00:11:41.399 work for me. So I actually felt more so probably put a lot of 148 00:11:41.399 --> 00:11:45.919 pressure on myself to do it right because I knew I had a bit of 149 00:11:45.919 --> 00:11:50.120 an audience. I knew I could either let the lifestyle down if I didn't 150 00:11:50.159 --> 00:11:54.360 do it well, or I could prove just how simple and easy and healthy 151 00:11:54.360 --> 00:11:58.799 and delicious it was. So I mean, I basically tried to hit every 152 00:12:00.039 --> 00:12:05.399 single macro and micronutrient in every single meal early days, and that was too 153 00:12:05.480 --> 00:12:09.279 much hard work and it wasn't as delicious as the way I eat now. 154 00:12:09.919 --> 00:12:15.559 However, you know, I did learn how to advocate for the lifestyle with 155 00:12:15.639 --> 00:12:20.840 my clients, and that is by talking about all the deliciousness, showing the 156 00:12:20.919 --> 00:12:26.679 pictures, sharing the recipes, avoiding the whole animal rights, animal welfare side 157 00:12:26.720 --> 00:12:31.440 of things that didn't resonate with my clients at all. To be frank and 158 00:12:31.600 --> 00:12:37.639 bit by bit my clients introduced i'd say, much more plant dominant. However, 159 00:12:37.080 --> 00:12:43.519 none exclusively plant based or vegan. All right, Well, either way, 160 00:12:43.799 --> 00:12:48.600 it's still helping for all the different reasons people are plant based foreshore, 161 00:12:48.679 --> 00:12:50.320 it's still helping with all of those reasons. I mean, that's one of 162 00:12:50.360 --> 00:12:56.639 the big learnings is patients and meeting someone where they are. And just because 163 00:12:56.679 --> 00:13:00.759 I became vegan for their animals, if someone that I love and respects sees 164 00:13:00.840 --> 00:13:05.600 the same information, they're not necessarily going to make that same decision. So 165 00:13:05.639 --> 00:13:09.120 I've just got a stop thing so pushy and as I said, lead with 166 00:13:09.240 --> 00:13:15.320 the deliciousness, and I found that to be much more effective. Yeah, 167 00:13:15.480 --> 00:13:18.679 yeah, and it is delicious. It can be very absolutely And I almost 168 00:13:18.759 --> 00:13:24.039 forgot to thank you. You were gracious enough to share a recipe for our 169 00:13:24.120 --> 00:13:31.679 newsletter subscribers, So if anyone is not on our newsletter, please go to 170 00:13:31.720 --> 00:13:35.639 our website and sign up for it, and you can that our next newsletter 171 00:13:35.679 --> 00:13:37.759 will have a recipe from Kate, So again, thank you very much. 172 00:13:39.080 --> 00:13:41.519 Yeah, check out that recipe that was from early days when I wanted to 173 00:13:41.639 --> 00:13:48.399 hit every single micronutrient in every single meal. However, it's actually supremely delicious 174 00:13:48.399 --> 00:13:52.840 and great to share as well. So jump on the newsletter. Now, 175 00:13:52.919 --> 00:14:00.879 what are your thoughts So you're mentioning the macro and micronutrients before, what are 176 00:14:00.919 --> 00:14:07.279 your thoughts on the need for a supplementation? Because we all have nutrient requirements. 177 00:14:07.720 --> 00:14:11.799 Do you think maybe we should split it out between vegan versus plant based 178 00:14:11.840 --> 00:14:16.679 because they're not the same thing. So for someone who's vegan, must they 179 00:14:16.799 --> 00:14:22.159 supplement and for someone who is plant based, maybe with a plant forward diet, 180 00:14:24.039 --> 00:14:28.879 should they be supplementing? And what might those supplements be. I do 181 00:14:30.039 --> 00:14:33.879 kind of look at them pretty much the same so far as whether they need 182 00:14:33.919 --> 00:14:37.799 to supplement or not. And I would say B twelve is the one thing 183 00:14:37.840 --> 00:14:43.440 that basically everyone agrees on that we do need to supplement. BE twelve isn't 184 00:14:43.440 --> 00:14:46.759 made by animals. It's made by bacteria. However, it does accumulate in 185 00:14:46.919 --> 00:14:50.639 animal cells and so if you eat animals, you're going to get the B 186 00:14:50.799 --> 00:14:56.519 twelve. If you don't eat any animal products at all, you do need 187 00:14:56.559 --> 00:14:58.960 to supplement with it. You don't want to muck around with that one. 188 00:15:00.519 --> 00:15:05.159 Amiga threes. Again, some people will say supplement, some people will say 189 00:15:05.399 --> 00:15:09.720 don't. I just prioritize the plant foods that are really high in omega threes. 190 00:15:11.320 --> 00:15:16.039 So for me, that's hemp seeds and black seeds and walnuts. Really 191 00:15:16.120 --> 00:15:22.559 easy to hit your daily goals just including those delicious foods. Another one that 192 00:15:22.720 --> 00:15:28.360 everyone likes to talk about is calcium. You know we need jerrypa calcium. 193 00:15:28.440 --> 00:15:33.480 We absolutely don't need dairy for calcium. So some of the go to sauces 194 00:15:33.559 --> 00:15:37.159 there to hit your thousand milograms of calcium a day. The plant milks that 195 00:15:37.240 --> 00:15:41.919 you buy, many of them have been fortified with calcium. That's a really 196 00:15:43.000 --> 00:15:48.720 easy way to get say a third of your dietary require daily requirements in one 197 00:15:48.840 --> 00:15:56.000 cup of plant milk, all the amazing proteins like your toefus, your etaname, 198 00:15:56.360 --> 00:16:00.679 some of your lentils, then some of your leafy greens shock a full 199 00:16:00.720 --> 00:16:04.759 of calcium. And the last one I touch on probably is iron, and 200 00:16:04.840 --> 00:16:08.080 I will say, irrespective of the way that you eat, a lot of 201 00:16:08.120 --> 00:16:12.320 people, particularly women, are iron deficient. It's not exclusive to vegan or 202 00:16:12.360 --> 00:16:18.080 plant based. It's something to be aware of. So again I have quite 203 00:16:18.159 --> 00:16:22.720 a focus in my food again that they're lentils, also your tofus lots and 204 00:16:22.840 --> 00:16:30.919 nuts and seeds. So all this deliciousness is abundance in iron. And for 205 00:16:30.000 --> 00:16:33.759 the listener maybe it sounds like a little bit of work. It is just 206 00:16:33.879 --> 00:16:37.600 work up front, right, You do your due diligence upfront, and you 207 00:16:37.720 --> 00:16:40.960 find these are the iron rich foods, These are the calcium rich foods that 208 00:16:41.000 --> 00:16:44.840 I love. This is how I'm gonna include them in my daily and weekly 209 00:16:44.919 --> 00:16:48.679 routine. You learn it once and you're done, so it's not an ongoing 210 00:16:48.759 --> 00:16:52.279 effort. It's just an upfront effort. Yeah. You know, I use 211 00:16:52.320 --> 00:16:56.559 an app on my phone where it's like a grocery list, and there are 212 00:16:56.600 --> 00:17:02.240 just these steeples on it that however often you know, time to buy to 213 00:17:02.440 --> 00:17:06.400 food, time to buy the seeds, right, the lentils or the beans. 214 00:17:06.400 --> 00:17:08.559 You know, it's just they're just on there all the time, and 215 00:17:10.279 --> 00:17:12.400 there are you know, some of them are pantry foods. Some of them 216 00:17:12.480 --> 00:17:15.880 are for the fridge, but they're just there. You buy them, you 217 00:17:15.960 --> 00:17:19.319 have them, you eat them. You're so right. And also I'd just 218 00:17:19.400 --> 00:17:23.920 like to add that any lifestyle change that you make which is aligned with living 219 00:17:23.920 --> 00:17:27.960 a more healthy life is going to take some effort. Early days when I 220 00:17:29.000 --> 00:17:32.720 was vegan, I had a non vegan boyfriend and he was into bodybuilding, 221 00:17:33.160 --> 00:17:37.839 and I can tell you he puts so much more effort into his food and 222 00:17:37.920 --> 00:17:41.680 his meal prepping than I put As a vegan personal trainer. He was the 223 00:17:41.680 --> 00:17:45.799 one making all the effort because he had a health goal. So any sort 224 00:17:45.799 --> 00:17:48.559 of health goal, it's going to take a little bit of effort up front. 225 00:17:48.680 --> 00:17:52.559 However, it will one hundred percent be worth it. Yeah, I 226 00:17:52.559 --> 00:17:59.640 agree, Yeah, I agreed. And what are some neutri dense plant foods 227 00:17:59.680 --> 00:18:03.480 that you you recommend? I mean, we did talk about beans and lentils, 228 00:18:03.519 --> 00:18:07.000 but what are what are some maybe some other ones that you recommend to 229 00:18:07.079 --> 00:18:11.359 people. So first, if they don't know what to eat at all, 230 00:18:11.519 --> 00:18:14.720 I would look at the meals that they already. If they're just transitioning or 231 00:18:14.759 --> 00:18:17.799 a little bit more plant based, curious, whatever it is, I would 232 00:18:17.799 --> 00:18:21.519 look at the meals that they already love that just need a small tweak to 233 00:18:21.559 --> 00:18:26.160 become more plant based so that they're not really starting from scratch. From there, 234 00:18:26.640 --> 00:18:30.480 I would I would encourage them to introduce some of the foods that maybe 235 00:18:30.519 --> 00:18:34.960 society has kind of geared us towards, you know, sidestepping out or being 236 00:18:36.039 --> 00:18:40.799 fearful of. And for me that was like my potatoes and my sweet potatoes, 237 00:18:40.880 --> 00:18:45.279 and again all those lentils and legumes. You will find that you can 238 00:18:45.440 --> 00:18:52.400 enjoy so many of those higher carbohydrate, even higher fat, whole foods like 239 00:18:52.519 --> 00:18:56.440 here nuts and your seeds. So definitely some of those are my go tos, 240 00:18:56.480 --> 00:19:03.599 like your big hearty lentil curry or stew, or your baked, stuffed 241 00:19:03.680 --> 00:19:10.480 sweet potato again with some lentils, or crispy chickpeas, nuts and seeds, 242 00:19:10.559 --> 00:19:15.359 the snacks, all of that. But starting either with the foods that you 243 00:19:15.519 --> 00:19:18.759 love or maybe trying some of those foods that you didn't love as a child. 244 00:19:18.960 --> 00:19:23.839 And our taste buds change, right, and our cooking abilities change as 245 00:19:23.880 --> 00:19:27.519 well, so perhaps trying some new ones and seeing what you think of them 246 00:19:27.559 --> 00:19:33.119 now. And also to add to that, if there are spices that somewhere 247 00:19:33.200 --> 00:19:40.079 rags in their food add spices to these new foods one hundred percent. Maybe 248 00:19:40.119 --> 00:19:42.599 there's a particular style of cooking from a particular place in the world. Then 249 00:19:42.680 --> 00:19:48.240 you learn their spice blends, and miraculously that's going to work with whatever you 250 00:19:48.400 --> 00:19:52.880 put it with. It doesn't have to be with the meat, whatever plant 251 00:19:52.920 --> 00:19:57.359 based product you choose to use, it's going to suck up all that delicious 252 00:19:57.400 --> 00:20:02.960 flavor and it's going to take amazingly close to what you enjoyed when you ate 253 00:20:03.000 --> 00:20:07.839 those animal products. Yeah. Absolutely, it's very often in this space. 254 00:20:07.480 --> 00:20:12.359 I'm so crazing. Yeah, for sure. All right now, switching gears 255 00:20:12.359 --> 00:20:17.839 a little bit. You are also a podcaster I am, indeed. Can 256 00:20:17.880 --> 00:20:22.759 you tell us a little bit about your podcast and the kinds of guests that 257 00:20:22.880 --> 00:20:27.799 you interview. My podcast is Health Vacation. We've just had our ten year 258 00:20:27.839 --> 00:20:34.799 anniversary, which is amazing congratulation, Thank you. So I interviewed passionate and 259 00:20:34.839 --> 00:20:42.240 compassionate athletes, authors, activists, doctors, entrepreneurs, basically anyone I respect 260 00:20:42.319 --> 00:20:45.640 in the world who I just want to spend one on one time with for 261 00:20:45.839 --> 00:20:49.480 an hour, Like how good is that? These are the people I have 262 00:20:49.559 --> 00:20:57.039 conversations with, and it's a really diverse group of people. It gives me 263 00:20:57.319 --> 00:21:03.200 heart and hope for the world that we live in as well, because you 264 00:21:03.240 --> 00:21:07.400 know, to be Frank living vegan in a non vegan world, and this 265 00:21:07.480 --> 00:21:11.680 relates to so many things. It doesn't have to be vegan non vegan. 266 00:21:11.759 --> 00:21:15.559 It could be politics, religion, whatever it may be. If you're listening, 267 00:21:15.599 --> 00:21:21.519 you probably have someone in your life who there's something important and you don't 268 00:21:21.559 --> 00:21:25.079 agree on it, and it's creating conflict and it's hard to deal with. 269 00:21:26.000 --> 00:21:30.880 In the podcast, reaching out to these people that are doing so much good, 270 00:21:30.200 --> 00:21:37.319 that have such compassionate open hearts, that is just it's absolutely the highlight 271 00:21:37.440 --> 00:21:42.480 of my week. So yeah, health vacation, okay, And it's on 272 00:21:42.599 --> 00:21:48.160 all the major podcast plans. It is indeed easy to find. How often 273 00:21:48.319 --> 00:21:51.279 do you have a new show once a week? Do you know? When 274 00:21:51.279 --> 00:21:56.440 I started ten years ago, I was like crazy, I did five solo 275 00:21:56.519 --> 00:21:59.920 episodes a week. I told myself I'd do that for a year. I 276 00:22:00.160 --> 00:22:03.039 guess I'm somewhat disciplined because I did. I did it for a year and 277 00:22:03.079 --> 00:22:07.880 then I was like, that's insane, and so one a week, five 278 00:22:08.279 --> 00:22:15.559 five solo shows. Solo shows, sure, solo shows, Yeah, but 279 00:22:15.680 --> 00:22:21.759 now they're pretty much all interviews. Well, we have a lot of listeners 280 00:22:21.799 --> 00:22:26.920 in Australia, so if maybe they haven't heard of you before, maybe you'll 281 00:22:26.960 --> 00:22:30.720 get some new followers too from your home pendry. That would be amazing. 282 00:22:30.759 --> 00:22:33.839 I would love that. Where are you in Australia. I've actually just moved. 283 00:22:33.880 --> 00:22:38.799 I spent twenty five years in Sydney, and Sydney's an amazing city and 284 00:22:40.119 --> 00:22:44.359 I decided eventually I was ready for a little slower pace, so I've moved 285 00:22:44.400 --> 00:22:48.160 to the Sunshine Coast in Queensland, to a place called NUSA. Anyone in 286 00:22:48.160 --> 00:22:52.880 Australia that knows NUSA will know it's stunningly beautiful, a lot smaller and a 287 00:22:52.920 --> 00:22:57.920 lot slower than Sydney. Nice. Yes, wow, sounds beautiful. It 288 00:22:59.000 --> 00:23:04.960 is all right. Well, if someone wants to contact you, how should 289 00:23:04.960 --> 00:23:07.480 they go about doing that? Where's the best place to find you? Thank 290 00:23:07.519 --> 00:23:14.240 you? The website is strongbodygreenplanet dot com. Via that website, you'll find 291 00:23:14.240 --> 00:23:18.759 the Health Vacation podcast. You'll find the Plant Positive Journal, which is the 292 00:23:18.759 --> 00:23:22.599 book I wrote last year, and you'll find links to everything across the socials. 293 00:23:22.640 --> 00:23:27.200 I tend to be strong body, Green planet across the socials as well. 294 00:23:29.160 --> 00:23:32.799 All right, well again, thank you so much for waking up very 295 00:23:32.839 --> 00:23:34.680 early in the morning to do this, Although you said you're used to it, 296 00:23:34.720 --> 00:23:37.799 but I appreciate it and it was very lovely to meet you. As 297 00:23:37.839 --> 00:23:41.599 to my huge pleasure, It's been an absolute blast, so thank you. 298 00:23:45.640 --> 00:23:49.079 I hope you found this episode helpful to you the listeners who keep on listening 299 00:23:49.160 --> 00:23:52.759 to this show. Thank you for your loyalty. I wish you a good 300 00:23:52.759 --> 00:23:56.440 couple of months and look forward to bring you more great plant based information next 301 00:23:56.480 --> 00:24:00.720 season. Make sure you follow plant based diets you'll know when the next season 302 00:24:00.799 --> 00:24:06.440 starts. If you're on social media, you can follow us at Alternative Food 303 00:24:06.480 --> 00:24:11.400 Network on Facebook and Instagram. And we also publish a monthly newsletter that includes 304 00:24:11.440 --> 00:24:15.720 plant based recipes, recipe videos, our latest podcasts, and the occasional giveaway 305 00:24:15.759 --> 00:24:21.680 that you can subscribe by going to our website at Alternative foodnetwork dot com and 306 00:24:21.799 --> 00:24:26.039 click the Newsletters signup button. Thanks again to our presenting sponsor, prol On. 307 00:24:26.599 --> 00:24:33.680 And that's a wrap on season four. All content provided or opinions expressed 308 00:24:33.680 --> 00:24:38.559 in this podcast or for informational purposes only and are not a substitute for professional 309 00:24:38.559 --> 00:24:44.519 medical advice. Please seek advice from your doctor or other qualified healthcare practitioner.