WEBVTT 1 00:00:00.280 --> 00:00:03.319 I'd rather have you eat already caught up vegetables than 2 00:00:03.600 --> 00:00:06.599 to not eat vegetables at all, or the frozen vegetables. 3 00:00:06.679 --> 00:00:10.640 Just whatever makes these steps feel doable and not overwhelming, 4 00:00:10.880 --> 00:00:14.599 because when you go for perfect, well most of us can't, 5 00:00:14.640 --> 00:00:16.359 none of us can really achieve perfect, and then you 6 00:00:16.359 --> 00:00:17.359 don't get started at all. 7 00:00:20.160 --> 00:00:22.760 You are listening to the Plant Based Diet podcast where 8 00:00:22.800 --> 00:00:25.879 we talk about all things plant based. I'm mister Garth 9 00:00:25.920 --> 00:00:28.399 and the host of this show and founder of Alternative 10 00:00:28.399 --> 00:00:31.440 Food Network. Join me in my amazing array of guests 11 00:00:31.480 --> 00:00:35.240 who are a mix of healthcare professionals, industry executives, and 12 00:00:35.320 --> 00:00:38.079 people with an interesting story to tell about their plant 13 00:00:38.119 --> 00:00:38.840 based journey. 14 00:00:39.280 --> 00:00:40.079 Let us help you. 15 00:00:40.079 --> 00:00:43.439 With your journey wherever you're at to learn the what, why, 16 00:00:43.479 --> 00:00:48.000 and how to eat plant based. Happy New Year, everybody, 17 00:00:48.039 --> 00:00:52.119 and welcome to Season six of Plant Based Diet. Every 18 00:00:52.159 --> 00:00:54.520 year I say the same thing. I can't believe it's 19 00:00:54.640 --> 00:00:58.640 lasting this long, so thank you for your continued listening 20 00:00:58.719 --> 00:01:02.359 and support of the show. In today's episode, I'm joined 21 00:01:02.359 --> 00:01:05.200 by Michelle Stam, who is a plant based health coach 22 00:01:05.439 --> 00:01:08.519 and also a returning guest. She's going to share with 23 00:01:08.599 --> 00:01:12.599 us a quick list of simple, realistic, plant forward eating 24 00:01:12.680 --> 00:01:17.200 tips that you can use right now, especially after the holidays. 25 00:01:17.200 --> 00:01:18.879 Many of us have in our minds to start the 26 00:01:18.959 --> 00:01:22.560 year on a healthier note. That could be with lighter foods, 27 00:01:22.760 --> 00:01:27.560 more exercise, lowering stress. I want to simplify plant based 28 00:01:27.599 --> 00:01:30.159 eating for all of you, whether you're a beginner and 29 00:01:30.280 --> 00:01:33.519 overwhelmed resolution maker, or you're just looking to add more 30 00:01:33.560 --> 00:01:37.760 nourishing meals into your routine. I'm not a proponent of 31 00:01:37.799 --> 00:01:40.280 all or nothing plans and diets, and I think this 32 00:01:40.319 --> 00:01:43.519 is where plant based eating can help. It's not a 33 00:01:43.599 --> 00:01:46.640 strict rule book, it's just a practical way to feel 34 00:01:46.680 --> 00:01:49.879 better day to day and long after the holidays are over. 35 00:01:51.000 --> 00:01:53.400 With this podcast, I want to help you build habits 36 00:01:53.400 --> 00:01:57.200 that actually last and that support your health, energy, and 37 00:01:57.359 --> 00:02:00.359 enjoyment of food year round. On a side note, if 38 00:02:00.400 --> 00:02:03.239 you're curious about the emerging field of culinary medicine, which 39 00:02:03.280 --> 00:02:06.079 is an evidence based field of medicine that blends the 40 00:02:06.159 --> 00:02:08.240 art of food and cooking with the science of medicine 41 00:02:08.319 --> 00:02:11.520 to prevent and treat disease, I encourage you to check 42 00:02:11.560 --> 00:02:15.639 out the podcast's culinary Medicine recipe, which is hosted by 43 00:02:15.639 --> 00:02:19.439 a medical doctor who also loves to cook like this 44 00:02:19.599 --> 00:02:22.879 plant based diet series. Culinary Medicine Recipe is an Alternative 45 00:02:22.879 --> 00:02:27.280 Food Network production and is available on all major podcast platforms, 46 00:02:27.439 --> 00:02:33.120 on YouTube, and on our website Alternativefoodnetwork dot com. And Now, 47 00:02:33.159 --> 00:02:35.919 without further ado, I'd like to welcome our guests for today, 48 00:02:36.240 --> 00:02:41.000 Michelle stan Hello, Michelle, nice to see you again. 49 00:02:42.199 --> 00:02:44.879 Yeah, hello, Esther, It's so nice to be here. Thank 50 00:02:44.919 --> 00:02:46.039 you so much for inviting me. 51 00:02:46.680 --> 00:02:49.000 Yeah, I think it's been a couple of years since 52 00:02:49.039 --> 00:02:51.719 you were on the show. I remember we did an 53 00:02:51.800 --> 00:02:56.719 episode about plant based roadblocks and helping people get through 54 00:02:57.080 --> 00:03:00.400 what they perceive our roadblocks, and that's it really well by. 55 00:03:00.240 --> 00:03:02.080 The way, that episode, oh good. 56 00:03:02.319 --> 00:03:03.879 You know what, I'm going to include. 57 00:03:03.479 --> 00:03:06.319 It in the show notes on this episode, so if 58 00:03:06.319 --> 00:03:09.000 someone does want to hear another episode with you, that'll 59 00:03:09.080 --> 00:03:09.759 be it'll. 60 00:03:09.599 --> 00:03:10.680 Be easy for them to find. 61 00:03:11.280 --> 00:03:11.560 Great. 62 00:03:11.599 --> 00:03:14.759 So, as I said in my intro, you are a 63 00:03:14.800 --> 00:03:18.039 plant based health coach. Do you want to explain to 64 00:03:18.199 --> 00:03:21.719 people what that really means and what you do? 65 00:03:22.400 --> 00:03:22.719 Yeah? 66 00:03:22.759 --> 00:03:23.159 For sure. 67 00:03:23.960 --> 00:03:25.800 What I do as a plant based health coach is 68 00:03:25.919 --> 00:03:29.960 help people who in particular want to improve their health 69 00:03:30.080 --> 00:03:32.400 through the power of a plant based diet. 70 00:03:32.680 --> 00:03:33.639 And it's very. 71 00:03:33.520 --> 00:03:37.000 Important to me as a coach that eating plant based 72 00:03:37.039 --> 00:03:40.759 becomes doable, delicious, and fun for people, because when things 73 00:03:40.800 --> 00:03:44.680 are doable, you actually do them, and when they're delicious, 74 00:03:44.719 --> 00:03:47.199 you actually want to eat them the food, and if 75 00:03:47.199 --> 00:03:49.520 it's fun, you actually want to stick with it, and 76 00:03:49.560 --> 00:03:51.680 when you stick with it for the long term because 77 00:03:51.719 --> 00:03:55.280 you're actually enjoying it. That's how you use plants to 78 00:03:55.319 --> 00:03:58.159 create health in your body. It can't be just a 79 00:03:58.199 --> 00:04:01.199 one week New Year's resolution and you can't just do 80 00:04:01.280 --> 00:04:03.319 it for a week and it's going to change everything. 81 00:04:03.360 --> 00:04:05.520 You have to stick with it. But you only stick 82 00:04:05.560 --> 00:04:08.719 with things you enjoy. So that's why everything I do 83 00:04:08.800 --> 00:04:12.039 here at Wellness Empowered is about helping people actually enjoy 84 00:04:12.159 --> 00:04:12.879 eating this way. 85 00:04:13.800 --> 00:04:16.519 And I was going to mention this later in the episode, 86 00:04:16.560 --> 00:04:19.680 but it's such a fun recipe that I'm just going 87 00:04:19.759 --> 00:04:22.120 to mention it now. You have shared with me, which 88 00:04:22.120 --> 00:04:25.519 I will be sharing an Alternative Food Network's newsletter in 89 00:04:25.639 --> 00:04:31.040 January a recipe for an orange Dreamsicle fruit dip. It 90 00:04:31.120 --> 00:04:34.759 looks amazing. I can't wait to try it. But you 91 00:04:34.800 --> 00:04:38.199 were just talking about fun. That kind of stuff is fun, 92 00:04:38.319 --> 00:04:40.920 and I'm sure it tastes great. So that's just an 93 00:04:41.000 --> 00:04:43.240 example of what you were doing on how to make 94 00:04:43.279 --> 00:04:44.920 plant based eating fun. 95 00:04:45.399 --> 00:04:46.720 If someone wants to. 96 00:04:47.720 --> 00:04:50.879 Get this recipe, they should just subscribe to our newsletter. 97 00:04:51.000 --> 00:04:51.439 It's free. 98 00:04:51.480 --> 00:04:54.920 You just go on Alternative Foodnetwork dot com and click 99 00:04:55.000 --> 00:04:56.399 that subscribe button. 100 00:04:56.720 --> 00:04:57.199 Perfect. 101 00:04:57.639 --> 00:05:00.160 Today's episode is going to be a quick one. 102 00:05:00.240 --> 00:05:04.040 We want to get people started with good habits, so 103 00:05:04.319 --> 00:05:07.240 why don't we just run through a list of your 104 00:05:07.399 --> 00:05:09.879 suggested plant based eating tips. 105 00:05:10.639 --> 00:05:13.079 The first thing I would suggest to people is, rather 106 00:05:13.120 --> 00:05:16.000 than going with all the cants, I can't eat this, 107 00:05:16.079 --> 00:05:17.680 and I can't eat this, and now I can't do 108 00:05:17.759 --> 00:05:20.399 this anymore, start thinking about all the things you can 109 00:05:20.480 --> 00:05:24.199 and just start bringing in more plants. Everything is about 110 00:05:24.240 --> 00:05:27.000 the carrot, not the stick around here, So bring in 111 00:05:27.040 --> 00:05:30.120 more plants. Don't have to throw everything out that you're doing. 112 00:05:30.160 --> 00:05:33.199 But you know, maybe you just add an apple to 113 00:05:33.279 --> 00:05:37.199 your lunch. You start dinner with a salad instead of thinking, oh, 114 00:05:37.199 --> 00:05:39.319 I can only eat a giant salad for dinner. No, 115 00:05:39.439 --> 00:05:41.920 just eat the same dinner, but bring in some salad. 116 00:05:42.600 --> 00:05:45.879 You can just buy the prepared grocery store produce like 117 00:05:45.920 --> 00:05:48.000 the stuff that's already cut I'd rather have you eat 118 00:05:48.040 --> 00:05:51.720 already cut up vegetables than to not eat vegetables at all, 119 00:05:51.879 --> 00:05:56.000 or the frozen vegetables. Just whatever makes these steps feel 120 00:05:56.079 --> 00:05:59.120 doable and not overwhelming, because when you go for perfect, 121 00:05:59.759 --> 00:06:02.279 well most of us can't. None of us can really 122 00:06:02.279 --> 00:06:04.160 achieve perfect, and then you don't get started at all. 123 00:06:04.279 --> 00:06:07.759 So bring in more plants to squeeze out the other 124 00:06:07.839 --> 00:06:10.519 stuff is the first step that do it in a 125 00:06:10.519 --> 00:06:11.600 way that feels doable. 126 00:06:12.480 --> 00:06:13.600 What's your second tip? 127 00:06:14.279 --> 00:06:17.600 My second tip is to keep things familiar. So if 128 00:06:17.639 --> 00:06:20.160 you're making the switch over to a plant based diet, 129 00:06:20.680 --> 00:06:23.759 whether it's just you and or especially if it's people 130 00:06:23.800 --> 00:06:26.920 at home, like if you live with kids or something like, 131 00:06:26.959 --> 00:06:29.720 I think it's better to keep things familiar. So if 132 00:06:29.759 --> 00:06:33.519 you're a taco Tuesday family, keep the tacos on Tuesday, 133 00:06:34.120 --> 00:06:36.360 just make them plant based. Or if you're a Sunday 134 00:06:36.360 --> 00:06:40.639 morning pancake family, keep Sunday morning pancakes, just make them 135 00:06:40.680 --> 00:06:43.839 plant based. And there's recipes for these things online. And 136 00:06:43.879 --> 00:06:46.480 then it's also another way to think about keeping flavors 137 00:06:46.519 --> 00:06:49.959 familiar is if you do have a favorite taco recipe, 138 00:06:50.120 --> 00:06:52.879 use all the same seasonings. That you're used to just 139 00:06:53.000 --> 00:06:56.079 swap out, you know, get a ground beef substitute, or 140 00:06:56.160 --> 00:07:00.040 use beans or lentils or something. But use flavors that 141 00:07:00.079 --> 00:07:03.120 you and your family are familiar with, flavors you already 142 00:07:03.160 --> 00:07:05.759 know you like. So don't find a plant based recipe 143 00:07:05.759 --> 00:07:09.079 with all kinds of weird to you ingredients. Just only 144 00:07:09.199 --> 00:07:11.800 change little pieces of it and then it'll feel more 145 00:07:11.839 --> 00:07:14.680 familiar and comfortable, which makes it easier to stick with. 146 00:07:15.439 --> 00:07:18.519 And I'll just add, since you did bring up pancakes. 147 00:07:18.920 --> 00:07:23.439 In US, we make pancakes with cashew milk. So if 148 00:07:23.439 --> 00:07:24.759 you're not going to use dairy or you want to 149 00:07:24.759 --> 00:07:29.560 substitute the milk that's in pancakes, cash eu milk makes 150 00:07:29.600 --> 00:07:31.079 pancakes really fluffy. 151 00:07:31.120 --> 00:07:32.319 I don't know. Have you ever tried that. 152 00:07:33.360 --> 00:07:35.959 I haven't. I haven't, but I will. Now that's a 153 00:07:36.000 --> 00:07:36.879 great idea. 154 00:07:37.240 --> 00:07:37.759 It's great. 155 00:07:38.439 --> 00:07:41.839 The recipe that I use for pancakes, it's plant you 156 00:07:42.000 --> 00:07:44.680 Carly bow Drug she's from Canada. I know you are 157 00:07:44.759 --> 00:07:48.199 as well, so shout out to her. But she has 158 00:07:48.240 --> 00:07:51.480 a pancake recipe where she uses lemon zest. 159 00:07:51.480 --> 00:07:53.040 And baking powder in there. 160 00:07:53.360 --> 00:07:55.600 And what I have found for things like baked goods 161 00:07:55.600 --> 00:07:57.959 and pancakes and stuff. Is when you use an acid 162 00:07:58.600 --> 00:08:02.040 lemon z ass lemon juice plus baking powder, it does 163 00:08:02.079 --> 00:08:04.839 that science thing that we all learned back in school 164 00:08:04.839 --> 00:08:07.839 and it kind of fluffs things up. But those are 165 00:08:07.879 --> 00:08:11.120 the fluffiest pancakes I've ever had. But now I'm thinking, 166 00:08:11.199 --> 00:08:14.279 if I use the lemon zest baking powder combo and 167 00:08:14.319 --> 00:08:16.680 then add cashew mill. 168 00:08:17.519 --> 00:08:19.399 They're gonna be the best pancakes in the world. 169 00:08:19.680 --> 00:08:20.839 They're gonna explode. 170 00:08:21.040 --> 00:08:24.279 They're gonna explode, but they're gonna be light and fluffy 171 00:08:24.319 --> 00:08:24.759 while they do. 172 00:08:24.879 --> 00:08:27.680 So, Okay, Tip number three. 173 00:08:28.560 --> 00:08:32.559 Tip number three is plan ahead even a little bit helps. 174 00:08:32.919 --> 00:08:34.679 So I think a lot of times when people hear 175 00:08:34.720 --> 00:08:39.759 plan ahead, they think of that pinterest refrigerator or pantry 176 00:08:39.799 --> 00:08:43.559 where everything is in little matching containers and is labeled 177 00:08:43.600 --> 00:08:46.399 and you have a plan mapped out for the month 178 00:08:46.480 --> 00:08:48.840 of all the meals you're gonna I am not I 179 00:08:48.879 --> 00:08:51.320 am not talking about that. I've never been able to 180 00:08:51.320 --> 00:08:53.720 pull that off, and it is you can, like more 181 00:08:53.759 --> 00:08:57.759 power to you. But what I'm talking about again is doable. 182 00:08:57.960 --> 00:09:00.840 So if you can, you know, make up big a 183 00:09:00.919 --> 00:09:03.559 double batch of soup instead of a single batch, it 184 00:09:03.600 --> 00:09:05.799 doesn't really take that much longer to make a double batch. 185 00:09:05.799 --> 00:09:07.960 They'll make a double batch on the weekend. Maybe you 186 00:09:08.000 --> 00:09:10.039 eat it Sunday night for dinner and then you have 187 00:09:10.120 --> 00:09:13.000 your you know, package it up for lunches during the week, 188 00:09:13.080 --> 00:09:15.639 something like that, or making think you and I talked 189 00:09:15.639 --> 00:09:18.759 to esther about maybe making like bash cooking quinoa or 190 00:09:18.840 --> 00:09:21.279 rice or something and using that to build your meals. 191 00:09:21.320 --> 00:09:25.000 So that kind of planning ahead certainly helps. 192 00:09:25.240 --> 00:09:27.120 But also almost. 193 00:09:26.799 --> 00:09:29.159 More important, I think is having a plan for a 194 00:09:29.240 --> 00:09:32.039 way from home, because I think people are used to 195 00:09:32.039 --> 00:09:35.600 thinking about the organized pantry and things like that for 196 00:09:35.679 --> 00:09:39.200 planning ahead at home, but a lot of places where 197 00:09:39.600 --> 00:09:41.519 the clients that I work with get tripped up is 198 00:09:41.559 --> 00:09:44.000 when they leave their house. You know, all of a sudden, 199 00:09:44.039 --> 00:09:46.519 you're you're on a road trip and you're starving, and 200 00:09:46.559 --> 00:09:47.919 now you don't know what to do, and all of 201 00:09:47.919 --> 00:09:50.600 a sudden you're pulling into a place where maybe they 202 00:09:50.600 --> 00:09:51.440 don't have a lot. 203 00:09:51.320 --> 00:09:52.720 Of good plant based choices. 204 00:09:52.799 --> 00:09:56.399 So planning head like that, packing a granola bar or 205 00:09:56.480 --> 00:09:59.799 something like that, Or if you're going to an event, 206 00:10:00.200 --> 00:10:02.679 whether it's a you're invited to a pot luck, or 207 00:10:02.720 --> 00:10:06.480 a party or something. Maybe find out what they're going 208 00:10:06.559 --> 00:10:09.960 to be serving and bring something compatible along, or you know, 209 00:10:10.000 --> 00:10:11.240 talk to the host ahead of time. 210 00:10:11.320 --> 00:10:11.919 Have a plan. 211 00:10:12.519 --> 00:10:15.120 If you figure out there's going to be nothing plant 212 00:10:15.120 --> 00:10:17.480 based there for you to eat, well, then eat ahead 213 00:10:17.480 --> 00:10:19.720 of time so you don't head and starving and make 214 00:10:19.759 --> 00:10:22.759 a choice you don't want. And then another planning ahead 215 00:10:22.759 --> 00:10:25.919 tip is you know when you're going to a restaurant. 216 00:10:25.919 --> 00:10:27.480 Even if you don't have a lot of heads up, 217 00:10:27.519 --> 00:10:29.879 I mean you at least you know have the fifteen 218 00:10:29.879 --> 00:10:32.200 minutes if you're a passenger in the car or something, 219 00:10:32.360 --> 00:10:35.120 just look up the restaurant ahead of time, because I 220 00:10:35.120 --> 00:10:37.720 think where people run into problems is if that waiter 221 00:10:37.840 --> 00:10:39.879 is back for the third time to your table and 222 00:10:39.919 --> 00:10:43.200 you're like, I don't know, I'll just have something that 223 00:10:43.240 --> 00:10:45.679 you always used to eat that wasn't plant based. And 224 00:10:46.440 --> 00:10:48.559 then in that the stress and the heat of the moment, 225 00:10:48.600 --> 00:10:51.440 you sometimes make decisions you don't want to. So planning 226 00:10:51.440 --> 00:10:55.600 ahead allows us to access the more helpful parts of 227 00:10:55.639 --> 00:10:57.679 our brain. We all know we have parts of our 228 00:10:57.720 --> 00:10:59.879 brain that work when we plan ahead and parts of 229 00:11:00.080 --> 00:11:03.080 our brain that take over when we're panicked or stressed, 230 00:11:03.120 --> 00:11:05.519 so we want to access those planning parts. 231 00:11:06.519 --> 00:11:10.000 Greats, all great suggestions, God, God, else do you go? 232 00:11:11.360 --> 00:11:15.360 The next step is don't aim for perfection, aim for progress. 233 00:11:15.919 --> 00:11:18.279 We're always going to do better when we look at 234 00:11:18.320 --> 00:11:22.279 how far we've come. And this is because our thoughts 235 00:11:22.399 --> 00:11:25.080 and what we focus on really does create our results 236 00:11:25.080 --> 00:11:27.759 in life. So if you think about just want you 237 00:11:27.799 --> 00:11:31.159 to try on two different thoughts. Say you ate five 238 00:11:31.200 --> 00:11:34.600 plant based meals during the week and and nothing else changed, 239 00:11:34.679 --> 00:11:37.000 but you ate five plant based meals, which is pretty 240 00:11:37.000 --> 00:11:37.600 good by the way. 241 00:11:37.799 --> 00:11:38.559 But if you're. 242 00:11:38.399 --> 00:11:41.879 Thinking, wow, I ate I ate five plant based meals 243 00:11:41.919 --> 00:11:45.960 this week, or you could be thinking, oh, I didn't 244 00:11:46.039 --> 00:11:48.639 I didn't do it again another week, I didn't eat 245 00:11:48.679 --> 00:11:52.159 plant based like I wanted to. Like my voice is different, 246 00:11:52.200 --> 00:11:54.360 I know. But think of the feeling that creates in 247 00:11:54.399 --> 00:11:57.559 your body when you think I ate five plant based meals. 248 00:11:57.600 --> 00:12:01.000 That feels good, which is going to keep feel moving forward, 249 00:12:01.000 --> 00:12:03.360 because again, we want to do things that make us 250 00:12:03.360 --> 00:12:06.840 feel good. Where if instead you think, ugh, I didn't 251 00:12:06.879 --> 00:12:10.080 get it perfect this time again another week, you're gonna 252 00:12:10.080 --> 00:12:14.120 feel you know, just down, like weighed down, of like 253 00:12:14.240 --> 00:12:17.440 I can't do it, And then who wants to try again, 254 00:12:17.559 --> 00:12:21.840 you know, So focusing on your progress makes all the difference, 255 00:12:21.879 --> 00:12:24.799 even if your progress is like I bought one bag 256 00:12:24.799 --> 00:12:27.720 of frozen spinach and put it in the freezer. Yay 257 00:12:27.879 --> 00:12:30.240 for you, Like that is a step in the right 258 00:12:30.279 --> 00:12:31.240 direction for sure. 259 00:12:32.000 --> 00:12:34.799 Okay, well positive mindset right. 260 00:12:35.159 --> 00:12:39.240 Totally, totally, but not Pollyanna weird positive like I can 261 00:12:39.320 --> 00:12:42.080 do anything, you know that, because it's not real and 262 00:12:42.120 --> 00:12:43.159 your brain won't believe. 263 00:12:43.200 --> 00:12:43.480 That's what. 264 00:12:43.480 --> 00:12:46.600 It has to be believable, like look at me, I 265 00:12:46.799 --> 00:12:50.519 actually bought the frozen spinach. Next week, I'm actually gonna 266 00:12:50.559 --> 00:12:53.080 make the smoothie with it, that kind of thing, So 267 00:12:53.399 --> 00:12:56.320 it has to be believable. But yes, focusing on the 268 00:12:56.360 --> 00:12:59.559 positive rather than the negative, definitely, I'll help people get 269 00:12:59.600 --> 00:13:00.879 to where they want to go faster. 270 00:13:02.440 --> 00:13:05.759 Okay, I think we're on our fifth point. 271 00:13:06.159 --> 00:13:10.679 Fifth we are we are, which slides really well from 272 00:13:10.720 --> 00:13:14.480 the last one, which is celebrate your winds every day 273 00:13:14.480 --> 00:13:16.759 if you can be thinking about what's working, or at 274 00:13:16.840 --> 00:13:20.360 least every week, and the winds don't just have to 275 00:13:20.399 --> 00:13:25.159 be like I accomplished it a fully plant based week. 276 00:13:25.200 --> 00:13:28.000 They can be I ate plant based breakfast today, or 277 00:13:28.080 --> 00:13:32.039 I bought cashew milk, or I bought spinach, or the 278 00:13:32.120 --> 00:13:35.039 scale moved a little bit, or gosh, my food was 279 00:13:35.080 --> 00:13:37.080 more fun to eat out of this fancy bowl or 280 00:13:37.120 --> 00:13:40.360 something like that. I had a client, a teenager, and 281 00:13:40.559 --> 00:13:43.559 she was having a lot of stomach digestive issues and 282 00:13:43.600 --> 00:13:45.919 that kind of thing. And by going plant based, she 283 00:13:46.039 --> 00:13:47.879 did create a lot of great health in her body. 284 00:13:47.919 --> 00:13:51.440 Her digestive issues cleared up, her acne cleared up, she 285 00:13:51.600 --> 00:13:54.559 lost some weight, she fit into some smaller clothes. But 286 00:13:55.320 --> 00:13:58.240 talking about and focusing on all of those things as 287 00:13:58.240 --> 00:14:02.039 they happened really needs such a difference for her, and 288 00:14:02.120 --> 00:14:04.360 not just in her food and in her health. But 289 00:14:04.440 --> 00:14:07.679 pretty soon, because her skin was cleared up, she was 290 00:14:07.720 --> 00:14:10.639 feeling more confident. And then she didn't feel like she 291 00:14:10.759 --> 00:14:11.759 had to wear makeup. 292 00:14:11.879 --> 00:14:12.159 I don't know. 293 00:14:12.240 --> 00:14:14.279 As a teenager, I remember feeling like I kind of 294 00:14:14.320 --> 00:14:16.799 had a hype behind my makeup. And so here she 295 00:14:16.919 --> 00:14:20.960 is with more confidence. And then because she was liking 296 00:14:21.000 --> 00:14:23.960 her food, she was enjoying cooking new recipes, and then 297 00:14:24.000 --> 00:14:26.720 that letter to want to have some cook for some friends, 298 00:14:26.799 --> 00:14:29.279 and then she bought herself this little cute tea set. 299 00:14:29.519 --> 00:14:32.440 So I share all that of like the winds can 300 00:14:32.480 --> 00:14:36.639 come from every anywhere, but they really do keep you 301 00:14:36.759 --> 00:14:40.320 going in a positive direction. And then another client of 302 00:14:40.360 --> 00:14:42.799 mine she, again, most people come to me to improve 303 00:14:42.840 --> 00:14:44.879 their health, right that that's what we work on. And 304 00:14:44.919 --> 00:14:48.080 she did all that as well. She had a lot 305 00:14:48.120 --> 00:14:51.120 of inflammation in her body. She was waiting to get 306 00:14:51.159 --> 00:14:53.399 to the rooumatologists but couldn't get in on, you know, 307 00:14:53.480 --> 00:14:56.080 for months, So we worked together in the meantime her 308 00:14:56.399 --> 00:14:58.360 RA factor if you know what that is, but it's 309 00:14:58.399 --> 00:15:01.840 a rheumatoid marker that shows inflammation in your body. All 310 00:15:01.879 --> 00:15:05.200 those numbers improved, her migraines went away, So she definitely 311 00:15:05.240 --> 00:15:07.799 had a lot of health improvements. But an extra thing 312 00:15:07.840 --> 00:15:10.399 that I thought was so cool is she really learned 313 00:15:10.440 --> 00:15:13.480 about the importance of winds and focusing on the winds. 314 00:15:14.000 --> 00:15:18.240 And then one day she's a manager of her department 315 00:15:18.759 --> 00:15:20.440 and it was one of those bad weeks at work. 316 00:15:20.759 --> 00:15:24.240 So what she did is she just she didn't talk 317 00:15:24.320 --> 00:15:26.879 at all, and she walked up to the whiteboard on 318 00:15:26.919 --> 00:15:29.799 the office wall and just wrote the word wins on 319 00:15:29.879 --> 00:15:32.679 the top, and then she jotted a few down herself, 320 00:15:33.320 --> 00:15:37.679 and just quietly doing that, her team started writing more 321 00:15:37.720 --> 00:15:40.960 wins down and then a couple weeks later she wasn't 322 00:15:41.000 --> 00:15:44.559 even doing it anymore. They were writing wins on top 323 00:15:44.639 --> 00:15:47.840 of this board even when she wasn't there and keeping 324 00:15:47.840 --> 00:15:49.840 track of the wins. And I guess I share all 325 00:15:49.879 --> 00:15:53.279 of that that second story, especially to show like how 326 00:15:53.320 --> 00:15:57.000 this spills into every area of your life and it's 327 00:15:57.039 --> 00:15:59.440 making her a more effective boss at work, and it's 328 00:15:59.480 --> 00:16:03.080 making her a more productive and everything. So I could 329 00:16:03.080 --> 00:16:04.639 go on and on, and I kind of am, But 330 00:16:04.799 --> 00:16:08.480 the point is focusing on your wins really does make 331 00:16:08.519 --> 00:16:09.120 a difference. 332 00:16:10.840 --> 00:16:13.440 Yeah, And as you said, it relates to the previous 333 00:16:13.519 --> 00:16:18.120 point about positive mindset and positive reinforcement as. 334 00:16:17.960 --> 00:16:22.000 Well, right right, And then I think the celebrate your 335 00:16:22.039 --> 00:16:25.039 wins is really that celebrate piece too, Like it's more 336 00:16:25.080 --> 00:16:28.200 than just observing them, it's acknowledging them and seeing how 337 00:16:28.240 --> 00:16:31.279 they really are making a difference in your life. 338 00:16:31.440 --> 00:16:32.919 And that for our last. 339 00:16:32.600 --> 00:16:35.879 One, always keep it fun. 340 00:16:36.360 --> 00:16:39.879 The reason to have fun with it is again, you 341 00:16:40.039 --> 00:16:42.879 want to do things that are fun. Who wants to 342 00:16:42.919 --> 00:16:45.480 do things that feel daunting. 343 00:16:45.240 --> 00:16:47.440 And drudgery and you know all of. 344 00:16:47.399 --> 00:16:49.679 That, like nobody does, but people want to do things 345 00:16:49.679 --> 00:16:51.480 that are fun. So if you can make plant based 346 00:16:51.480 --> 00:16:53.840 eating fun, You're going to want to stick with it 347 00:16:54.080 --> 00:16:57.159 for the long term. And that's what how the plants 348 00:16:57.200 --> 00:16:59.279 can keep creating health in your body. 349 00:17:00.120 --> 00:17:03.720 So when I asked you in advance of the recording 350 00:17:03.799 --> 00:17:06.720 if you would like to share a recipe with us, 351 00:17:07.200 --> 00:17:09.400 and you sent me this orange dream. 352 00:17:09.119 --> 00:17:14.319 Cicle, I'm like, that is so fun. This is really perfect. 353 00:17:14.559 --> 00:17:19.720 So again, if someone would like to get this recipe, 354 00:17:19.880 --> 00:17:24.200 it will be in our January twenty twenty six newsletter. 355 00:17:25.319 --> 00:17:26.400 So please just. 356 00:17:26.519 --> 00:17:30.519 Go to our website at Alternative Foodnetwork dot com and 357 00:17:31.240 --> 00:17:32.880 click the sign up button. 358 00:17:33.880 --> 00:17:37.559 Yes, and I will say, like, I'm so excited about 359 00:17:37.599 --> 00:17:42.279 that recipe that dip recipes. I loved orange dreamsicles growing 360 00:17:42.319 --> 00:17:44.920 up as a kid, you know, before I plant based. 361 00:17:45.279 --> 00:17:47.880 And when I went to create this recipe, I knew 362 00:17:47.920 --> 00:17:50.319 I didn't want to use nuts in it. My future 363 00:17:50.400 --> 00:17:52.680 daughter in law is allergic to nuts, so I wanted 364 00:17:52.720 --> 00:17:54.519 to stay away from that. So I used tolfu as 365 00:17:54.559 --> 00:17:57.279 the base. But you know, hopefully that doesn't scare any 366 00:17:57.359 --> 00:18:00.319 on a way, Like it's it's so good and goes 367 00:18:00.319 --> 00:18:03.079 with fruit and kids love to dip things anyway, So 368 00:18:03.440 --> 00:18:07.200 that recipe really does exemplify the word fun in a 369 00:18:07.359 --> 00:18:10.519 really very realistic way, something anybody can make. 370 00:18:10.960 --> 00:18:15.000 So on behalf of the Alternative Food Network newsletters subscribers. 371 00:18:15.079 --> 00:18:16.200 I thank you very much. 372 00:18:16.599 --> 00:18:17.680 You are very welcome. 373 00:18:17.799 --> 00:18:20.519 I love to share recipes anything to help people eat 374 00:18:20.519 --> 00:18:21.079 more plants. 375 00:18:21.119 --> 00:18:22.279 Totally awesome. 376 00:18:22.319 --> 00:18:22.720 Thank you. 377 00:18:23.359 --> 00:18:27.960 Well, we've gone through six quick tips that hopefully will 378 00:18:28.599 --> 00:18:32.759 get people into the habit of eating plant based foods 379 00:18:32.759 --> 00:18:35.119 to help them hopefully feel better. 380 00:18:36.000 --> 00:18:39.039 Do you have any closing message for the audience. 381 00:18:40.200 --> 00:18:44.200 Yes, I think the main thing is just get started. 382 00:18:44.480 --> 00:18:47.920 No matter which of these tips landed with you the moles, 383 00:18:48.039 --> 00:18:52.240 take that tip or that suggestion for spinach in the freezer, 384 00:18:52.359 --> 00:18:54.359 try the orange dream so to cal dip or anything 385 00:18:54.400 --> 00:18:55.119 we talked about. 386 00:18:55.960 --> 00:18:58.640 Just keep moving forward. That's really it. 387 00:18:58.720 --> 00:19:00.880 I mean, you can't I know, this is an expression 388 00:19:00.920 --> 00:19:03.799 people use. You can't move apart or you can't steer 389 00:19:03.799 --> 00:19:06.920 a parked car. So you've got to get moving and 390 00:19:06.960 --> 00:19:08.920 then you're going to create successes and you're going to 391 00:19:09.119 --> 00:19:12.039 come up against challenges. But working through those challenges is 392 00:19:12.079 --> 00:19:13.759 how you're going to get to where you want to go. 393 00:19:14.000 --> 00:19:17.920 So don't let yourself get overwhelmed and just just keep 394 00:19:17.960 --> 00:19:20.319 moving forward. That's when if you think about driving in 395 00:19:20.359 --> 00:19:23.640 the fog, that's how the fog lifts is when you 396 00:19:23.720 --> 00:19:27.200 move forward. It doesn't you can't see when you're sitting still, 397 00:19:27.240 --> 00:19:29.279 but then you get moving and you can see where 398 00:19:29.279 --> 00:19:32.160 you're going. And that's why you've got to get started 399 00:19:32.240 --> 00:19:33.680 to get things moving. 400 00:19:33.759 --> 00:19:40.440 So wonderful if someone wants to reach you, what's the 401 00:19:40.480 --> 00:19:41.839