Episode 28 – Can Hormones Be Balanced Through Food?

Episode 28 – Can Hormones Be Balanced Through Food?

Listen to “Can Hormones Be Balanced Through Food?” on Spreaker.

Description:

Have you ever said to yourself “If only chocolate were healthy for me…”? Here’s some news – eating dark chocolate (60%+) could benefit your health! In the latest “Plant Based Diet” episode featuring food and women’s health blogger Talida Voinea of Hazel & Cacao, you’ll learn: 1. The benefits of a plant based diet for hormone health 2. How chocolate and soy can benefit women’s hormones 3. Talida’s journey to hormone balance and the creation of her successful blog and Instagram account.

In this episode you’ll hear:

3:00 – The health benefits of chocolate

6:30 – Talida’s health journey and the beginning of Hazel & Cacao

11:45 – Why Talida chose plant based eating

15:05 – Benefits of a plant based diet in reproductive years

17:55 – About soy

19:30 – Plant based diet during peri-menopause and menopause

21:50 – Pillars of health – considerations beyond diet

23:30 – Talida’s cookbook

26:40 – Giveaway

28:00 – Tracking your cycle

29:00 – Difference between cocoa and cacao

CREDITS:
Sound Recording and Editing: Will Crann

Episode 27 – Omega-3: The Essential Fat for Every Cell in Your Body

Episode 27 – Omega-3: The Essential Fat for Every Cell in Your Body

Listen to “Omega-3: The Essential Fat for Every Cell in Your Body” on Spreaker.

Description:

Do you want to achieve optimal health? Corinna Bellizzi is sharing information about omega-3’s from algae to achieve optimal health. In this episode you will learn the health benefits of omega-3 fatty acids, the challenges of getting enough omega-3’s from plant based food sources, and the potential of algae to provide a more efficient way of getting these nutrients.

In this episode you’ll hear:

2:50 – Corinna’s background and knowledge of omega-3’s

5:55 – What are omega 3 fatty acids and what are omega-3 health benefits?

7:15 – Do people generally have a sufficient supply of omega-3’s?

8:30 – Algae as a source of omega 3’s

9:15 – Can people feel a difference if they start taking an omega 3 supplement?

12:20 – Are there sufficient plant based food sources of omega-3’s?

16:00 – Types of algae

CREDITS:
Sound Recording and Editing: Will Crann

GUEST LINK: 
https://orlonutrition.com

Episode 26 – Tips for Migraine & Headache Relief

Episode 26 – Nutrition Tips for Migraine & Headache Relief

Listen to “Nutrition Tips for Migraine & Headache Relief” on Spreaker.

Description:

If you’re interested in finding natural ways to control headaches and migraines, then you need to tune into this episode. We’ll be going over essential nutrients and foods for chronic headaches and migraines, so that you can finally get some relief. Guest Susannah Juteau, who is a registered dietician specializing in headache and migraine nutrition, discovered a medication-free solution after suffering for five years from debilitating headaches and migraine attacks.

In this episode you’ll hear:

3:00 – Susannah’s path to becoming the “headache nutritionist”

6:00 – Can nutrition and diet actually get rid of headaches?

7:20 – How does an anti-inflammatory diet help with headaches?

8:50 – Susannah’s process to create personalized food plans

12:20 – Foods to eat for hormone-related headaches

13:55 – Seed cycling

15:55 – The importance of a diverse diet

18:00 – 5 nutrients for migraine headaches

21:55 – Health benefits of lentils

CREDITS:
Sound Recording and Editing: Will Crann

GUEST LINK: https://www.headachenutritionist.com/

Episode 25 – Difference Between Plant Based and Vegan: Our Guests Respond

Episode 25 – Difference Between Plant Based and Vegan: Our Guests Respond

Listen to “Difference Between Plant Based and Vegan: Our Guests Respond” on Spreaker.

Description:

Unsure what the difference is between plant based and vegan? In this short episode, find out what some of our podcast guests have to say.

CREDITS:
Sound Recording and Editing: Will Crann

As referenced in this episode:

Other episodes with Kathy Davis:
What Does Whole Food Plant Based Mean? (Episode 13)
Plant Based Recipes for the BBQ (Episode 21)

Other episodes with Colleen Montgomery:
Heart Health Benefits of a Plant Based Diet (Episode 18)
Save Money on Plant Based Groceries (Episode 22)

Another episode with Easter Ho:
Can Eating Plant Foods Reduce the Risk of Breast Cancer? (Episode 24)

Another episode with Kory Zelickson:
Top Plant Based Food Trends (Episode 23)

Episode 24 – Can Eating Plant Foods Reduce the Risk of Breast Cancer

Episode 24 – Can Eating Plant Foods Reduce the Risk of Breast Cancer

Listen to “Can Eating Plant Foods Reduce the Risk of Breast Cancer?” on Spreaker.

Description:

Breast cancer is the most diagnosed cancer. Approximately 13% of women will be diagnosed with female breast cancer at some point in their life. Is there such a thing as an anti-cancer diet and more specifically, can plant based eating reduce the risk of breast cancer? Find out with guest Easter Ho, ND, IFMCP. From breast cancer risk factors to current scientific research and specific food examples, Dr. Ho provides important prevention information that you don’t want to miss.

 In this episode you’ll hear:

2:15 – How common is breast cancer today?

3:20 – Breast cancer risk factors

4:40 – Is there such a thing as an anti-cancer diet?

7:45 – Does plant based eating reduce the risk of breast cancer?

10:30 – Fiber

11:35 – Isoflavones and is organic recommended for soy products?

12:30 – Is organic produce recommended?

16:30 – Does the link between diet and breast cancer change depending on the type of breast cancer?

18:00 – Dr. Ho’s prevention suggestions

19:40 – Herbs and spices

20:30 – Specific food recommendations for breast cancer prevention

Guest Link: www.dreasterho.com

As referenced in this episode:
For more about algae: http://alternativefoodnetwork.com/plant-based-diet/episode-5-algae-the-food-of-the-future/

For more on the health benefits of spices: Episode 18 of “Doctors+”: http://alternativefoodnetwork.com/doctors-plus/

CREDITS:
Sound Recording and Editing: Will Crann

Episode 23 – Top Plant Based Food Trends

Episode 23 – Top Plant Based Food Trends

Listen to “Top Plant Based Food Trends” on Spreaker.

Description:

What’s trending in plant based foods for 2022? Kory Zelickson, the co-founder and CEO of Vejii Holdings, lets us in on what’s hot in plant based products.

In this episode you’ll hear:

2:00 – How Kory began his plant based journey

4:00 – The top trending food categories on Vejii

5:00 – Is the next generation of plant based foods healthier?

6:30 – Cheese alternatives

10:00 – Price of products on shopvejii.com

13:40 – Frozen goods shipping

16:10 – Kory’s favourite plant based foods and cooking tips

CREDITS:
Sound Recording and Editing: Will Crann

Episode 22 – Save Money on Plant Based Groceries

Episode 22 – Save Money on Plant Based Groceries

Listen to “Save Money on Plant Based Groceries” on Spreaker.

Description:

Let’s help you save money on groceries. In a climate of rising food prices, we take a look at where plant based foods fit into this landscape and how to do plant based on a budget. Guest Colleen Montgomery, a Clinical Exercise Physiologist, Certified Plant Based Health Coach and owner of Wellness Within LLC, provides meat v. plant based comparisons with great money saving tips and recipe ideas.

In this episode you’ll hear:

3:15 – Eating plant based foods is expensive: Fact or fiction?

5:15 – Cost comparison: Ground beef v. tofu, lentils and black beans

6:50 – Will plant based proteins give me enough protein?

8:40 – Tofu summer rolls

9:45 –  Lentil tacos

13:30 – Budget friendly pantry staples

18:30 – Top spices to have in your pantry

21:20  – Colleen’s thoughts on buying organic

22:05 – Buying in bulk

22:40 – Buying produce in season

23:05 – Should you buy frozen fruits and vegetables

23:25 – Comparison Shopping: App downloads and digital coupons

24:15 – Batch cooking

24:45 – Limiting your food waste

26:15 – Do plant based foods freeze well?

Guest link: https://www.wellnesswithinhealthcoach.com/

Another episode with Colleen: http://alternativefoodnetwork.com/plant-based-diet/episode-18-heart-health-benefits-of-a-plant-based-diet/

As referenced in this episode:For 25% off on a year subscription to Prevention Magazine, enter code “PLANTS” at checkout at prevention.com/plants (limited time only). 

Plant Based Pantry Essentials: http://alternativefoodnetwork.com/plant-based-diet/episode-12-plant-based-pantry-essentials/

Environmental Working Group “Dirty Dozen” List: https://www.ewg.org/foodnews/dirty-dozen.php

 

CREDITS:
Sound Recording and Editing: Will Crann

Episode 21 – Plant Based Recipes for the BBQ

Episode 21 – Plant Based Recipes for the BBQ

Listen to “Plant Based Recipes for the BBQ” on Spreaker.

Description:

Love to grill? From main dishes to sides, plant based lifestyle coach, author and CEO of VegInspired, Kathy Davis, shares delicious plant based BBQ ideas and even lets us in on her plant based burger recipe.

In this episode you’ll hear:

2:55 – Plant based alternatives including veggie burgers, tempeh BLT and carrot dogs

6:45 – Black bean burger recipe

12:30 – Be in control of your BBQ experience and have enough to eat

13:20 – Plant based BBQ side dishes including grilled potato salad, whole grain pasta salad with oil free dressing and guacamole

16:50 – Grilled vegetable skewers with tofu

17:30 – Pulled jackfruit sandwich

20:20 – Kathy’s cookbooks

21:00 – Kathy’s free meal plan for download

Guest link: https://www.veginspired.com/

Another Plant Based Diet episode with Kathy: What Does Whole Food Plant Based Mean

CREDITS:
Sound Recording and Editing: Will Crann

Easy Recipes Under $10

By Natalee Goodman

 It’s all over the news: grocery prices are on the rise. It should be comforting to know that this doesn’t have to stop you from making delicious and nutritious meals for yourself, your family, or your friends.

At Alternative Food Network, we believe it doesn’t take expensive ingredients to make amazing meals that everyone will enjoy, and we want to share versatile and delicious meal ideas with you. No matter what your budget is, and even if you’re on a tight schedule, Alternative Food Network has the content you need to make healthy happen.

Oven Roasted Broccoli and Peppers
Our first recipe is oven-roasted broccoli and peppers. This dish can be whipped up in minutes and paired with your favourite rice or grain as well as an inexpensive protein like chickpeas.

Ingredients:
●      1 Broccoli crown
●      2 Bell peppers
●      Asian spice blend
●      Olive oil
●      Salt and pepper to taste

Directions:
1. Preheat your oven to 400 degrees Fahrenheit.
2. Cut your broccoli into florets and add to parchment lined baking sheet.
3. Core and slice bell peppers into one inch strips and add to lined baking sheet.
4. To the broccoli and pepper add a drizzle of olive oil, Asian spice blend, and salt & pepper to taste. Toss well.
5. Add to preheated oven for 10 minutes.
6. After 10 minutes, remove from oven and toss again. Before adding back to the oven for another 10 minutes, increase the temperature to 425 degrees.
7. Remove and serve immediately.
Watch us make it here: https://www.youtube.com/watch?v=NhsStRqOmc0

Vegan Chicken Salad with Chickpeas
Our vegan “chicken” salad is packed with protein! This salad is made with inexpensive chickpeas and can be served with crackers, on bread, or with your favourite veggies.

Ingredients:
●      1 can of chickpeas
●      2 tbsp vegan mayo
●      1 tbsp mustard
●      1/4 cup of diced red onion
●      Salt and pepper to taste
Optional:
●      1/2 avocado (this will make a creamier mock chicken salad!)
●      1/4 cup of celery
●      1/4 cup halved cherry tomatoes
●      2 tbsp diced olives

Directions:
1. Mash your chickpeas with a fork.
2. Add mashed chickpeas, mayo, mustard, diced onions and any optional ingredients to a large bowl and mix well.
3. Add salt and pepper to taste and mix again.
4. Serve!

Watch us make it here: https://www.youtube.com/watch?v=NtOP_mABBmw

Falafel with Chickpea Salad
Falafel can be found in the frozen section of almost any grocery store and can be easily baked in the oven and added to a chopped salad. It’s also great for cost-conscious food lovers who also need a protein kick!

Ingredients:
●      1 unit frozen Falafel, cooked
●      1 can chickpeas, drained
●      1 avocado
●      1/2 cucumber, chopped
●      1/3 cup cabbage, shredded
●      1/4 cup green onion
●      1/3 cup diced tomatoes
●      1 tbsp olive oil
●      Salt, pepper & your favourite spices to taste
Optional:
●      low-sodium tomato sauce
●      ketchup
●      cilantro

Directions:
1. Combine all ingredients except for falafel. Mix well.
2. On a plate, add your salad and top with falafel and topping. Enjoy immediately.

Asian Cucumber Salad with Kimchi
Our Asian Cucumber Salad with Kimchi is fantastic with rice and your favourite protein. We love this recipe because there tends to be leftover kimchi that can be kept in your fridge for months, allowing for this recipe to be made again and again!

Ingredients:
●      200 grams/1 cup carrots, sliced
●      133 grams/1/2 cup kimchi
●      1/2 an English cucumber
●      1 tbsp rice vinegar
●      2 tbsp olive oil
●      salt & pepper to taste

Directions:
1. Peel and thinly slice carrots into rounds. Halve cucumbers lengthwise and slice.
2. In kimchi container, cut kimchi with kitchen scissors until finely diced.
3. Combine carrots, kimchi, and cucumbers in a large bowl. Add rice vinegar and olive oil to bowl along with salt & pepper to taste.
4. For a more flavourful dish, allow to sit at room temp for 5-10 minutes, stirring occasionally. Serve.
Watch us make it here: https://www.youtube.com/watch?v=NWLxXyEWjTU

Catch-All Veggie Stir-Fry
Lastly, we are showcasing our favourite Friday meal: a delicious and nutritious veggie stir-fry.
A stir-fry is a great way to use up all of the leftover veggies and protein in your fridge from the past week. Have some broccoli, tomatoes, bell pepper, or chickpeas leftover from one of our other recipes this week? Add it to this recipe! Toss your veggies and grain of your choice with soy sauce, a tablespoon of whatever oil you have on hand as well as some optional hot sauce like sriracha, and mix well with a wooden spoon until everything is combined and heated through. Serve Immediately.

You don’t have to spend exorbitant amounts of money to get a great meal on the table. Another way to enhance your meals is with spices! These commonly last more than just one use and are extremely versatile – they can transform and elevate any dish! To learn more about spices, be sure to check out podcast Episode 18 of Doctors+, The Health Benefits of Spices here: http://alternativefoodnetwork.com/doctors-plus/.

All content provided or opinions expressed are for informational purposes only and are not a substitute for professional medical advice. Please seek advice from a qualified healthcare practitioner. 

Episode 20 – Mineral vs. Chemical Sunscreen

Episode 20 – Mineral vs. Chemical Sunscreen

Listen to “Mineral vs. Chemical Sunscreen” on Spreaker.

Description:

What is the best sunscreen? Co-Founder and CEO of Thrive Natural Care, Alex McIntosh, explains the differences between mineral and chemical sunscreen, and provides tips on what to look for in a sunscreen that not only protects you from the sun but is also safe to use. With his company’s mission to “leave things better than we found them”, Alex also explains Thrive’s regenerative business model that helps restore degraded ecosystems and communities in Costa Rica.

In this episode you’ll hear:

2:30 – Thrive’s mission and regenerative business model

4:50 –  Alex’s journey to starting Thrive Natural Care

7:30 –  The multi-pronged approach to reducing skin inflammation

11:45 – Difference between mineral and chemical sunscreens

13:10 – Unsafe chemical sunscreen ingredients

14:30 – Pros & cons of mineral sunscreen

17:30 – Non-nano zinc oxide explained

19:45 – Plant based sunscreen ingredients and antioxidants

23:10 – How Thrive’s business model helps re-couple growth with health

27:00 – What you should look for on sunscreen packaging

28:00 – Impact of sunscreen on coral reefs

CREDITS:
Sound Recording and Editing: Will Crann