Speaker 1: You're listening to the Plant Based Diet Podcast, where we
Speaker 1: talk about all things plant based. I'm mister Garfin, the
Speaker 1: host of this show and founder of Alternative Food Network.
Speaker 1: Join me in my amazing array of guests who are
Speaker 1: a mix of healthcare professionals, industry executives, and people with
Speaker 1: an interesting story to tell about their plant based journey.
Speaker 1: Let us help you with your journey wherever you're at
Speaker 1: to learn the what, why, and how to eat plant
Speaker 1: based The first half of today's episode is about the
Speaker 1: why of plant based eating from a health perspective. Chronic
Speaker 1: diseases like cardiovascular disease, type two diabetes, obesity, and certain
Speaker 1: cancers are on the rise globally, so I want to
Speaker 1: bring you the evidence that's out there with regards to
Speaker 1: plant based eating. The second half of the episode will
Speaker 1: help you with the how how best to incorporate plant
Speaker 1: based foods into your diet. To help me do this,
Speaker 1: I'm joined by Shitel Perik, who holds two Bachelor of
Speaker 1: Science degree and a Master of Dietetics and Nutrition. Stal
Speaker 1: is a corporate dietitian has written multiple plant based peer
Speaker 1: reviewed articles and blogs in nationally recognized professional magazines. She
Speaker 1: counsels patients on consuming plant based food for health and
Speaker 1: environmental wellbeing, and creates innovative plant based recipes that blend
Speaker 1: Eastern and Western cultures. In fact, if you subscribe to
Speaker 1: Alternative Food Networks free monthly newsletter at alternativefoodnetwork dot com,
Speaker 1: in the next issue, there's going to be a recipe
Speaker 1: from my guest for a chickpea massala curry with rice.
Speaker 1: As always, I appreciate you sharing this episode with others
Speaker 1: who could benefit from this information. And if you haven't
Speaker 1: already followed this series on Apple or Spotify or wherever
Speaker 1: you listen, please do so. This show is the answer
Speaker 1: to all of your questions about plant based eating as well.
Speaker 1: If you're curious about the topic of culinary medicine, which
Speaker 1: is a newer, evidence based field of medicine that blends
Speaker 1: the art of food and cooking with the science of
Speaker 1: medicine to prevent a treat disease, I encourage you to
Speaker 1: subscribe to Culinary Medicine Recipe, which is hosted by a
Speaker 1: medical doctor who also loves to cook. Like this plant
Speaker 1: based diet series, Culinary Medicine Recipe is an Alternative Food
Speaker 1: Network production and is available on all major podcast platforms,
Speaker 1: on YouTube, and on alternativefoodnetwork dot com. Welcome to the show,
Speaker 1: sheit Tell. It's so nice to have you, thank.
Speaker 2: You, thank you very much. It's my absolute pleasure to
Speaker 2: be here today.
Speaker 1: Well, I'm looking forward to our conversation. It's an important one.
Speaker 1: One of obviously the main reasons we do this show
Speaker 1: is because I believe in the health benefits of eating
Speaker 1: a plant based diet or a plant forward diet, and
Speaker 1: so today I just want to get right into it
Speaker 1: and ask you about the evidence. What is the evidence
Speaker 1: that shows that plant based eating is good for our health?
Speaker 2: Absolutely, plant based diets have gained increasing attention for their
Speaker 2: potential role in preventive medicine, particularly in reducing the risk
Speaker 2: of chronic diseases such as type two diabetes, cardiovascular disease, opacity,
Speaker 2: and metabolic syndrome. So esther to answer your question, there
Speaker 2: are many compelling research finding linkings to plant based diets
Speaker 2: to improved health outcomes. So it is such a coincidence
Speaker 2: that a very prominent research came out, and one of
Speaker 2: those is the position paper on Vegetarian and Vegan Diets
Speaker 2: by the Academy of Nutrition and Dietetics in association with
Speaker 2: the Vegetarian Nutrition Dietetic Practice Group, and this paper discussed
Speaker 2: how appropriately planned plant based diet can be nutritionally adequate
Speaker 2: and offer long term health benefits. Interestingly, this article contains
Speaker 2: twenty seven systematic reviews examined the relationship between the plant
Speaker 2: based dietary patents with reduced incidents of cardiovascular disease, cancer,
Speaker 2: blood pressure, blood lipids and see reactive protein concentration as
Speaker 2: well as lowering the body mass INDs. The other recent
Speaker 2: study by author Sultan A and his colleagues also studied
Speaker 2: gathered evidence from thirty two lon deitudinal studies to evaluate
Speaker 2: the impact of plant based diet on disease prevention and
Speaker 2: health outcomes. It identified consistent patterns including improved metabolic health,
Speaker 2: weight management, cardiovascular risk reduction, positive effects on gut microbiome
Speaker 2: composition and inflammation, prevention and management of type two diabetes.
Speaker 2: And this is really important to note that it also
Speaker 2: topped about how the plant based diet helped reduce the
Speaker 2: hemoglobin even sea levels up to thirty four percent population
Speaker 2: when they actually consume the plant based diet. And as
Speaker 2: these are not only the two studies, there are numerous
Speaker 2: other studies like this that do endorse the positive impact
Speaker 2: of plant based diet on human health, and very quickly,
Speaker 2: like in a sentence, I'm going to name a few,
Speaker 2: like a study from doctor Campbell twenty seventeen and chen
Speaker 2: at All twenty eighteen showed a whole plant based foods
Speaker 2: intervention resulted in a significant weight loss which helped lowering
Speaker 2: the blood pressure and the cholesterol level. And over the
Speaker 2: quarter of participants, I'm going to repeat this. This is
Speaker 2: so important and I want the audience to hear this.
Speaker 2: Over a quarter of participants, we're able to decrease or
Speaker 2: discontinue at least one chronic metadation. Can you imagine how
Speaker 2: wonderful is that.
Speaker 1: That's amazing. So what I'm hearing from you is studies
Speaker 1: showing that it's helpful for both disease management and prevention.
Speaker 2: Absolutely absolutely, And if you look at any chronic diseases,
Speaker 2: access way to heart health, to diabetes, to cancer, everybody
Speaker 2: at the end of the day, everybody is getting the
Speaker 2: same answer. Is how plant based diet is so impactful
Speaker 2: on the human health.
Speaker 1: And what is it about the plant based foods? What
Speaker 1: are the nutrients that really contribute to these findings.
Speaker 2: Yes, absolutely. I will discuss key nutrients of plant based
Speaker 2: foods that help the chronic diseases. And I would like
Speaker 2: to discuss this with chronic diseases and nutrients, which because
Speaker 2: I personally feel that they go hand in hand. First,
Speaker 2: what is a chronic disease? According to the Center of
Speaker 2: Disease Control and Prevention, the chronic diseases are defined broadly
Speaker 2: as conditions that last one year or more and require
Speaker 2: ongoing medical attention. They also limit activities of the daily living.
Speaker 2: Talking about the common chronic diseases, number one that I
Speaker 2: call the king of all the chronic diseases is increase
Speaker 2: weight because that is the one thing that leads to
Speaker 2: most of the things I would say, if not all so. First,
Speaker 2: because from the plant sources are generally high in fiber
Speaker 2: and low in fat, they have low energy density, so
Speaker 2: that means fewer calories per gram. Secondly, low fat plant
Speaker 2: based diets increase after meal energy expenditure. Simply an increased
Speaker 2: calorie burn after meals. Consuming whole grains is associated with
Speaker 2: low risk of increase body mask in dusk. And you
Speaker 2: know the central obesity that we usually see within men
Speaker 2: and women in today's world. So if we include the
Speaker 2: whole grains with each meals such as whole wheat or
Speaker 2: sprouted bread, whole wheat, pasta, oatmeal, corn, polenta, millet, quinoa,
Speaker 2: brown rice, barley, bulgar, buck wheat, and whole wheat, corn
Speaker 2: and totias, they all actually work wonders. So the easiest
Speaker 2: way what audience people can do is whenever they go
Speaker 2: to the grocery store and they want to buy any
Speaker 2: kind of carbohydrates or the grains, always look for the
Speaker 2: words the whole grains, and that can really help limiting
Speaker 2: consuming the refined carbohydrates. The next thing I will touch
Speaker 2: here is lagoons. They include all types of beans, peas, lentils,
Speaker 2: soebin to food, tempe ademamae. And what does these two
Speaker 2: They also promote the weight loss if we eat them daily.
Speaker 2: And the best thing about it is it makes you
Speaker 2: feel full, It gives you satiety, It just gives you
Speaker 2: a lot of satisfaction, so you don't keep on reaching
Speaker 2: out for the food again and again. And you know
Speaker 2: the important part here is these are also the great
Speaker 2: source of protein. And people usually think that eating meat
Speaker 2: is only going to replace their needs of protein, which
Speaker 2: is not true. Again, the fresh fruits also includes lots
Speaker 2: and lots of nutrients. So according to the National Cancer Institute,
Speaker 2: only up to ten percent of cancer cases are linked
Speaker 2: to genetics, but the remaining ninety percent or more a
Speaker 2: stem from environmental and the lifestyle factors. You know that
Speaker 2: can be potentially preventable. So when we eat fiber and
Speaker 2: where can we find this fiber? Fiber is found in
Speaker 2: lots of fruits and vegetables and even whole grains and beans.
Speaker 2: And what they do They fight cancer from the digestive track,
Speaker 2: so fiber then moves food quickly through the interstinal track,
Speaker 2: helping to eliminate carcinogens as waste. The most dietary fiber
Speaker 2: a person consumes the lower risk of colorectal prostates, stomach
Speaker 2: and breast cancer.
Speaker 1: Is there a study that you can point someone to
Speaker 1: if they're listening and they would like to read it
Speaker 1: or find out more.
Speaker 2: There are many studies in regards to cancer. If anybody
Speaker 2: has not heard of Dan Butner or the Blue Zones,
Speaker 2: that is the place in the world with the healthiest,
Speaker 2: longest living population, and doctor Butner has very beautifully explained
Speaker 2: what is one of the reasons where people the longer
Speaker 2: and healthier, like in the regions like okay, now the Japan, Chardinia, Italy, Nicoya,
Speaker 2: Costa Rica, Acaria, Greece, and Loma Linda, California. And he
Speaker 2: does put into how consuming plan based food helped combat
Speaker 2: diseases like not just cancer, but all the other ones.
Speaker 2: If you want, I can definitely share with you a
Speaker 2: lot of studies that are on land based site and
Speaker 2: cancer prevention where you know our audience can go in
Speaker 2: and look into it.
Speaker 1: Maybe what I could do when we publish the episode
Speaker 1: is in the show notes, add some links to articles,
Speaker 1: some of them that you've mentioned here and perhaps some
Speaker 1: other ones that you think about after the episode, so
Speaker 1: people have as a reference some evidence based scientific articles.
Speaker 2: Absolutely, okay, I can share it. I can share it
Speaker 2: with you for any and all the chronic diseases that
Speaker 2: I am mentioning to you right now that would be
Speaker 2: greatly want a touchpase about diabetes and heart diseases because
Speaker 2: those are also very too prominent chronic diseases. And I
Speaker 2: will say I will start with here that diabetes has
Speaker 2: estimated more than seventy percent of new cases that people
Speaker 2: actually experience at this time can be prevented. And this
Speaker 2: is very mind boggling data that just by having a
Speaker 2: great lifestyle in meaning of healthy lifestyle and food choices
Speaker 2: then can really help combat diabetes. So the research says
Speaker 2: just two servings of red meat per week have been
Speaker 2: associated with the increased risk of type two diabetes, while
Speaker 2: replacing one serving of meat per day with legomes that
Speaker 2: is you know, lentils and beans or nuts is associated
Speaker 2: with thirty percent reduce risk of type two diabetes. I
Speaker 2: mean that is significant. Based diets have been consistently found
Speaker 2: in protective against developing type two diabetes, and those who
Speaker 2: consume just two cups of whole grains daily had twenty
Speaker 2: six person lower risk of developing diabetes. And you know
Speaker 2: this is very important. I want audience to know. The
Speaker 2: fruit is given a bad name when it comes to
Speaker 2: diabetes because they think that fruit is having a high
Speaker 2: amount of sugar and there's a misconception that you shouldn't
Speaker 2: be consuming in diabetes. Let me tell you right now
Speaker 2: that fruit is not the same as the sugar found
Speaker 2: in the refined foods. The sugar in the fruit comes
Speaker 2: packed with fiber, phytochemicals, antioxidants, and more. So the appropriate portions,
Speaker 2: timing and the combination the fruit is eaten during the
Speaker 2: day definitely helps control the blood glucose levels. So don't
Speaker 2: make the fruit a villain within your diet. If you
Speaker 2: have a high blood glucos that will actually help you
Speaker 2: in a better way.
Speaker 1: Okay, I actually had a question regarding something you were
Speaker 1: talking about earlier about meat and the portions. Yeah, what
Speaker 1: is considered a portion size? When people hear about portion sizes,
Speaker 1: I'm not sure that people really know what that means.
Speaker 2: Yes, So a great question as their portion. When you
Speaker 2: say a portion, I would say the portion of the
Speaker 2: meat is anywhere from three ounce to five ounce. Now,
Speaker 2: if you go to a restaurant, they would also give
Speaker 2: you eight ounce of a meat, but a real portion
Speaker 2: is actually three ounce. And I always tell my patience
Speaker 2: your meat should not exceed the palm of your hand.
Speaker 2: That's the best way to you know, measure the portion.
Speaker 2: And if you want to now compare that portion with
Speaker 2: plan based protein, I would say a cup that is
Speaker 2: an eight ounce, So if you compare it's a three
Speaker 2: ounce me versus eight ounces of your protein that is
Speaker 2: beans or maybe tofu, And that's the comparison and you
Speaker 2: know with the heart it is the same thing. There
Speaker 2: are doctors like Dean Ornish, doctor Es Sulton and others
Speaker 2: have showed that low fat plant based diet combined with
Speaker 2: regular exercise and you know overall lifestyle change have made
Speaker 2: a significant difference within the heart diseases. And there's only
Speaker 2: reason do you know, did you know that plant based
Speaker 2: diet benefits hot held because they contain no dietary cholesterol.
Speaker 2: So I want to pinpoint here there are two types
Speaker 2: of cholesterol. Where our body gets one it synthesizes from within,
Speaker 2: and second we get it from the food. Now, of
Speaker 2: course you can control certain things that is happening in
Speaker 2: the body which is getting synthesized, but what can you
Speaker 2: control the cholesterol from the food. And if you eat
Speaker 2: the whole plant based food, there would be no cholesterol.
Speaker 2: And there has been studies that has found that people
Speaker 2: eating more plant based foods, whole grains, they actually help
Speaker 2: eliminating cholesterol from the human body. So a very very
Speaker 2: impactful research and evidence. Yeah.
Speaker 1: I remember we were interviewing a doctor this was a
Speaker 1: while back, and he was saying, if it's got two eyes,
Speaker 1: a nose in a mouth, it's got cholesterol.
Speaker 2: Oh, that is such a beautiful way to say. I
Speaker 2: think I might steal these lines.
Speaker 1: Yeah, it's kind of an easy way to remember if
Speaker 1: someone's wondering, well, what does have cholesterol?
Speaker 2: That's what has it, absolutely absolutely, And you know this
Speaker 2: is all like a circle because of the food. You
Speaker 2: gain weight, you have high blood pressure that leads to
Speaker 2: your diabetes, that lead to your heart diseases, and you
Speaker 2: know the complications, and of course one of them is
Speaker 2: a cancer. So I would say it's a vicious cycle
Speaker 2: that go round with eating foods, and we don't realize
Speaker 2: what we keep in this like when we put anything
Speaker 2: in our mouth that really impacts directly from our head
Speaker 2: to toe, and unfortunately we just take it as granted
Speaker 2: because we do everything that the three inches of our
Speaker 2: body loves, which is stung, and we don't and we
Speaker 2: don't realize all the other benefits that actually our body gets.
Speaker 2: So and of course it's a behavior change, right, nothing
Speaker 2: comes overnight. It comes with the awareness. It comes with
Speaker 2: every person. There is a point where you want to
Speaker 2: make a change. So I would say it's never too late,
Speaker 2: I think the best way to say that, And so
Speaker 2: you can start from whatever part of the country you
Speaker 2: are in or what age you are at the moment
Speaker 2: and where you want to be. It's just you have
Speaker 2: to be kind to yourself and start, that's all.
Speaker 1: And if someone wants to start, what, do you have
Speaker 1: any good, easy first steps that they should take.
Speaker 2: Yes, absolutely, so I would say this, start slowly, but surely,
Speaker 2: don't be harsh on yourself. Now, there are two kinds
Speaker 2: of people. One group of people that would start thinking
Speaker 2: slowly and get to it, and there are one group
Speaker 2: of people that will go cold turkey, meaning they will say, Okay,
Speaker 2: from tomorrow morning, I'm not going to have any meat
Speaker 2: in my diet and I'm going to be all plant based. Well,
Speaker 2: it doesn't work for everybody. So I would say overall,
Speaker 2: start slowly and surely, because when you do that, you
Speaker 2: know you will won't fall off the wagon. You will
Speaker 2: stick to it. Start with the small changes. Transition to
Speaker 2: a plant based diet does not have to be overwhelming esther.
Speaker 2: I want to make sure that people understand and that
Speaker 2: just by making a small, manageable changes to your current
Speaker 2: eating habits that will make a huge impact. And that
Speaker 2: is how say, for example, I'm sure many of you
Speaker 2: may have heard meatless mondays. You know why mondays? I,
Speaker 2: you know that was my patients. One asked me, she
Speaker 2: know why Monday? Why can't I not just do Thursday?
Speaker 2: I said, I have a reason for it, because you know,
Speaker 2: we are so relaxed, we indulge. You know. It's like
Speaker 2: you know, after thirty first of December, everybody wants to
Speaker 2: not drink for a month. It's like detox in your body.
Speaker 2: And I said, that's the same way, like you know,
Speaker 2: you have enjoyed your weekend and now you want to
Speaker 2: really do something better for your health. So it's and
Speaker 2: it does make sense. Meatless mondays, So designate one day
Speaker 2: of the week doesn't have to meet Monday. This simple
Speaker 2: approach allows you to experiment with plan based meals without
Speaker 2: feeling deprived. Gradually increasing the number of meat less days
Speaker 2: can become more comfortable if you keep on cookine plant
Speaker 2: based foods. I would say start with the breakfast example,
Speaker 2: whatever you may be eating, maybe an egg sandwich or
Speaker 2: whatever breakfast you might be doing. Start your first meal,
Speaker 2: that is, your breakfast with oatmeal, top with fresh fruits
Speaker 2: or nuts or avocado toast and whole grain bread or
Speaker 2: fresh fruit smoothie with some maybe cashews and nuts. Swap
Speaker 2: dairy products with the plant based alternative. Try different plant
Speaker 2: based milks like almond soy oat milk in your coffee
Speaker 2: and you will be really amazed. My favorite, I will
Speaker 2: say is the oat milk because it has the least
Speaker 2: after impact on your coffee or your drink because it
Speaker 2: really doesn't have any flavor.
Speaker 1: But you know what I use. Also, I mean when
Speaker 1: I'm in a rush, and once in a while i
Speaker 1: have cereal, I have a nut or an oat milk
Speaker 1: instead of milk in my cereal apps.
Speaker 2: That is not a very nice. Yeah.
Speaker 1: Yeah.
Speaker 2: And and do you and esther, let me ask you.
Speaker 2: Do you find there is much of a taste a
Speaker 2: different That's fine.
Speaker 1: Both my husband and I have have cereal like that
Speaker 1: when we have cereal. Yeah, it's it's totally fine.
Speaker 2: Yeah. Yeah that that. Thank you for sharing that because
Speaker 2: you know that that is awesome and you you will
Speaker 2: be amazed when you start swapping. Actually, you will be
Speaker 2: so proud of yourself because you will be finding new
Speaker 2: you and new ideas that will help you with your
Speaker 2: health journey. Like, for example, if you're eating meat, save
Speaker 2: for example, how about instead of like a chicken stew
Speaker 2: or any any meat s too. You just add a
Speaker 2: couple of like different beans in there. And you know,
Speaker 2: if you if you are not aware how to cook
Speaker 2: the beans, it is completely okay to go and buy
Speaker 2: the canned beans. I am a huge advocate for that.
Speaker 2: Of course you opt for low salt canned beans, but
Speaker 2: it is it is definitely very easy where you just
Speaker 2: have to open and eat it.
Speaker 1: And it's cheaper, it's cheesy, it's cheap, and there's I mean,
Speaker 1: if people are wondering about recipes, there's recipe. There's plant
Speaker 1: based recipes everywhere. Even we have on our YouTube channel
Speaker 1: we have plant based recipes as well. But I mean,
Speaker 1: really that can't be someone's excuse that they don't know
Speaker 1: what to make because there are recipes.
Speaker 2: Everywhere, absolutely absolutely, and you know this way you can
Speaker 2: swap any and all foods for protein. You can do tofu.
Speaker 2: Tofu is an excellent I know there is some misconceptions
Speaker 2: out there thinking that the tofu it's not good for you,
Speaker 2: or it does impact the female or the men hormones.
Speaker 2: You know, eating one to two cups each day is
Speaker 2: there are lots of research even over there that does
Speaker 2: not impact you, so you can switch a lot of
Speaker 2: like your food within nuts and seeds and brown rice
Speaker 2: and you know, different grains. But to specifically, like you said,
Speaker 2: one thing I would like to mention here esther planning
Speaker 2: is very important. Create a weekly meal plan. Why because
Speaker 2: when we create a plan, it becomes easier to grab
Speaker 2: something from the plan that you had rather than you know,
Speaker 2: oh my gosh, I don't have any groceries now what.
Speaker 2: So you just grab whatever is close to you or
Speaker 2: you are comfortable with. So it is very important that
Speaker 2: you plan p l an It's my most favorite word.
Speaker 2: When you plan, you can go wrong. So and then
Speaker 2: seek inspiration and support. There is so much community outside
Speaker 2: that has this information that might be around you which
Speaker 2: you are not aware of. Make sure you find out
Speaker 2: and you know, like you said, as there you know,
Speaker 2: there are hundreds of cookbooks and blogs and community that
Speaker 2: you can really collaborate and get to where you have to.
Speaker 1: Absolutely And you know, I just wanted to add one
Speaker 1: one point because I've done so many of these interviews
Speaker 1: on the TOFU point that you were mentioning. I believe
Speaker 1: the recommendation certainly from some of the physicians that have
Speaker 1: been on the shows. We have two series, so either
Speaker 1: the show or other show. Organic tofu is the way
Speaker 1: to go because soy is a heavily sprayed crop and
Speaker 1: so the recommendation it's great to have tofu like you said,
Speaker 1: but that it should be organic.
Speaker 2: Absolutely, and you know, honestly, like I'm sure you have
Speaker 2: Costco in Canada and many of you might be or
Speaker 2: anywhere in US. I mean, you know, that's my favorite
Speaker 2: store I get to. I mean, actually the DOFO you
Speaker 2: get is all organic. So thank you for bringing that up.
Speaker 1: I will endorse it. I have a box from Costco
Speaker 1: of organic tofu. I think it's extra firm.
Speaker 2: Yeah.
Speaker 1: I think there's like five of them in there in
Speaker 1: the box. Oh. So that's one way what you were
Speaker 1: saying about planning is that if you do buy a
Speaker 1: bit of bulk, it lasts a long time. It's always
Speaker 1: there if I'm looking for something in a cook Oh yeah,
Speaker 1: I have a block of tofu in my fridge.
Speaker 2: Absolutely, So planning just you know, I would say the
Speaker 2: best day to plan would be Sunday afternoon where you
Speaker 2: can plan and you can just roughly plan that what
Speaker 2: I'm going to eat next week? Like and of course
Speaker 2: how many times I'm going to eat plan based and
Speaker 2: if you have few things ready like chopped vegetables, or
Speaker 2: even you have cooked some grains in the batches, you
Speaker 2: have some beans lentils ready, the only thing you will
Speaker 2: have to do is actually, you know, put everything together
Speaker 2: and your meal is ready within thirty minutes.
Speaker 1: Before we I wanted to ask you if there's one
Speaker 1: takeaway that someone who's listened to this episode should have
Speaker 1: from you. What is it?
Speaker 2: Health is wealth and plan based diet is the way
Speaker 2: to go. And why do I say this is just
Speaker 2: recently I was on Install and there was a celebrity
Speaker 2: on the hospital bed and she had her reel and
Speaker 2: that's what she said, that nothing mattered to me right
Speaker 2: now but my health and all that I have in
Speaker 2: my outer world in terms of you know, her bank
Speaker 2: balance or cars or houses or even anything didn't matter
Speaker 2: because her health was not good. So I would say
Speaker 2: planning is the key, Like how you feel important of
Speaker 2: planning your life, for your kid's future, for your vacations,
Speaker 2: why would you not plan something for your own meal
Speaker 2: which would give you a better health. Because health is
Speaker 2: wealth and plan based diet is the way to go.
Speaker 1: Well said now, if someone wants to connect with you, Yeah,
Speaker 1: how should they do that?
Speaker 2: I can share my email. I can just say it
Speaker 2: right here. It's my first name, sheital, it's my middle
Speaker 2: initial ki as a kite per week my last name
Speaker 2: at gmail dot com. Chic okay per week at gmail
Speaker 2: dot com. It'll be my pleasure to connect with you too.
Speaker 1: All right, Well, thank you so much. This was chock
Speaker 1: full of information. I hope people have found it useful
Speaker 1: and beneficial. And as I said, I am going to
Speaker 1: follow up with you. She'd tell to get some links
Speaker 1: so we can put them in the show notes for everyone.
Speaker 2: Absolutely, it will be my absolute pressure. And thank you
Speaker 2: again Esther for having me and share my passion and
Speaker 2: the way of life I live. Thank you so much,
Speaker 2: thank you.
Speaker 1: I hope you found this episode helpful. Please share, rate,
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Speaker 1: favorite podcast listening platform and on the Alternative Food Network
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Speaker 1: Until next time, thanks for listening. All content provided or
Speaker 1: opinions expressed in this podcast or for informational purposes only,
Speaker 1: and are not a substitute for professional medical advice. Please
Speaker 1: seek advice from your doctor or other qualified healthcare practitioner.