The Plant Centered and Thriving Podcast

Struggling with infertility? What's on your plate may be impacting you more than you know. Today I welcome Judy Simon, RDN and Dr. Angela Thayer, two leading experts in reproductive health. They join us to unravel the link between nutrition and fertility,  potentially trimming the wait to welcome a new life.  This is the basis for their upcoming book "Getting to Baby: A Food First Fertility Plan" that hits bookshelves, April 9th, 2024.

Resources from this Episode:

Getting to Baby: A Food-First Fertility Plan to Improve Your Odds and Shorten Your Time to Pregnancy

If you want to connect with Angela, visit the following:
Instagram: @angelathyermd
Website: angelathyermd.com

If you want to connect with Judy, visit the following:
Instagram: @fertilenutrition
Website: www.mind-body-nutrition.com
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Plant Centered Nutrition Essential Resources:

"I never have to worry about what I’m eating"

The guests that join me every week come from all walks of life. They all get to this common place of plant-based eating, but each one arrives for very different reasons. Some are inspired by documentaries, some by the animals, some have no choice and need to change their own health. 

My guest today, Mandy, started her vegan journey 20 years ago with the revelation of her father's Parkinson's diagnosis, a moment that reshaped her world.

Resources from this Episode:

Skinny Bitch
Vegan Freak

If you want to connect with Mandy, visit the following:
Facebook: @MandyOrnstein
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"I have figured out how to listen to my body and I don’t have to feel lost in this health care society."

My guest today is Genny Mack who bravely recounts her battle with lupus. When the only guidance western medicine provided was prescriptions, she knew there was so much more out there. Genny illustrates the remarkable turnaround she experienced by embracing whole foods and mindfulness, a shift that not only soothed her lupus symptoms but also reinvigorated her life. Equipped with this new knowledge inspired her to help guide others on their path to wellness.

If you want to connect with Genny, visit the following:
Instagram: @gennymack__
TikTok: @gennymack
Website: gennymack.com
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I love it when my two favorite things, dietetics and plant-based living intersect. Join me in this conversation with regional account manager from Dietitians On Demand, Sarah Heitzman, who has been a vegetarian for over 20 years! We swapped stories from our plant-based journeys that led us both down our career paths. Sarah, offers us a peek into her world where she reminds us that food is joy, not judgment.
 
Resources from this Episode:

Vegan Strong Team
 
Columbus Vegan Restaurants: 

Dietitians on Demand
Dietitians Only Podcast

If you want to connect with Sarah, visit the following:
Email:sheitzman@dietitiansondemand.com
LinkedIn:Sarah B Heitzman
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Plant Centered Nutrition Essential Resources:

"Everything you need to thrive you can get on a plant based diet"

Join me and my guest plant-based nutritionist and the proud owner of Yumfu, Callum Weir. His vegan journey began out of ethical considerations, but it quickly evolved as he witnessed firsthand the numerous health benefits of a plant-based diet. This revelation sparked a new passion for nutrition and highlighted the connection between our diet and overall well-being.

Callum gives us his unique perspective on nutrition as he is from England, but now lives in Australia. Together, we have a great conversation dispelling common myths like our favorite, "you can't get enough protein eating nothing but plants". Welcome Callum!

If you want to connect with Callum, visit the following:
Instagram:@yumfu.life
Website:www.yumfu.life
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"We all have our own inner doctor"

This week I welcome, Sherry Shaban, an extraordinary fitness and life coach who’s battled back from the brink of paralysis to transform not only her body but her entire outlook on life. With over 23 years of experience in the fitness industry, Sherry is a renowned expert in the most challenging weight loss cases and has helped thousands of people worldwide transform their health and fitness using her revolutionary method to rewire the brain, release self-sabotaging limiting beliefs, and patterns, and fall in love with fitness so that weight loss becomes easy, predictable, and enjoyable.

For the first few years of being a gym owner, Sherry felt like a phony. She was frustrated with herself, disappointed and angry for being a “victim” of her circumstances, unable to demonstrate a single squat. But her turning point toward recovery came from understanding that one of the central elements of transformation is to let go of debilitating and self-limiting thoughts, and to begin to rewrite a new story. 

If you want to connect with Sherry, visit the following:
Instagram:@sherryshabanfitness
Website:sherryshaban.com
 FREE workbook:www.makepeacewithfood.com
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"I realize plant-based thinking should be applied to every niche"

Chanelle grappled with eczema and hormonal chaos for many years. When trying to seek medical intervention she was dismissed by doctors and given little hope her ailments would be resolved. Chanelle took this as a sign to dive into her own research. She also sought more holistic approaches that suggested nutrition could be her saving grace. By removing animal products in addition to some other lifestyle changes, Chanelle was able to heal. Her own journey was so tumultuous, that she was inspired to go back to school and become a Registered Holistic Nutritionist and Functional Hormone Educator in order to help others like herself. 

If you want to connect with Chanelle, visit the following:
Instagram:@chanellelagasse
Website:www.evergreennourishco.com
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"Patients and doctors underestimate the power of plants"

Uncover the mystery of cholesterol and its powerful influence on your body as Dr. Michael Greger, M.D. the leading expert in plant-based nutrition, offers us his insights on this vital topic. Prepare to have your perceptions shifted as we break down the essential roles of cholesterol, dispel common myths, and dig into the complex relationship between 'bad' LDL and 'good' HDL cholesterol. With Dr. Greger's expertise, we navigate the often-confusing waters of dietary impacts and reveal how switching to a plant-based lifestyle can not only manage but also potentially revolutionize your cholesterol levels and overall health.

Resources from this Episode:

NutritionFacts.org
Risk Calculators
Who Should Take Statins?

How Not to Die
How Not to Diet
How Not to Age
How Not to Diet Cookbook
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Are you drawn to a plant-based lifestyle, but can't seem to make the switch because you think there are hurdles standing in your way? 

Today we lay out the playbook for effortlessly hopping over these 7 common barriers to a plant-based diet:

I’m worried I won’t get enough proteinI’m worried people will think I’m a freakI feel like I’m gonna do it wrong and I don’t have enough time to researchI’m worried I won’t get the nutrition I need Vegan food is grossI’m too broke to go plant-based  Its too hard  

We hope this episode can shed some light on these worries for you and help you take the steps you need to this wonderful way of eating! 

Resources from this Episode:

Get My Plant-Based Starter Kit Here!

Previous Episodes:
Episode 14: Busting Protein Myths
Episode 113: A Guide to Answering Questions About Why You are Plant-Based

Darë Cheese

Bloggers:
Minimalist Baker
PlantYou
Plant-Based on a Budget

Chloe Coscarelli Vegan Italian Kitchen Cookbook

The Post Punk Kitchen - Isa Chandra Moskowitz
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Plant Centered Nutrition Essential Resources:

"You haven't had bad tofu, you've only had tofu prepared badly"

When Phoenix first peered behind the curtain of factory farming in middle school, they couldn't unsee the truth. From navigating family dynamics to adapting culinary techniques in a trade school kitchen, their experiences are as varied as they are enlightening. As Phoenix reminisces about their recent three-month sojourn in Italy, they provide tips and cultural cues for vegan travelers exploring the gastronomic landscapes abroad. Join us for an episode that promises to enrich your palate and your perspective, whether you're vegan or simply curious about the plant-powered way of life.

If you want to connect with Phoenix, visit the following:
Instagram:@AngelOfHarmony000
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"I didn’t realize how much of an impact just the meal I’m eating will have on my whole day"

Discover the transformative power of plant-based nutrition and holistic mental health practices with our guest, functional nutritionist Jennifer. Jennifer's experience illustrates the deep connection between the foods we eat and our mental health. Her story is an affirmation of the positive changes that come with conscious eating, offering inspiration and practical advice for those considering a similar path.

Venturing into the realm of anxiety management, Jennifer shares her transition from traditional to alternative healing methods, underscoring the importance of being seen as more than a diagnosis in the current US healthcare system. Join us for an episode that promises to enlighten and empower, with strategies to nurture both the mind and body.

Resources from this Episode:
Earthlings

If you want to connect with Jennifer, visit the following:
Instagram:@plantbasedjen_
Website:www.plantscriptionwellness.com
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Plant Centered Nutrition Essential Resources:

"Use your voice. You know your body better than anybody else."

Have you ever felt the chill from the cold shoulder of medical professionals? That's the frosty reality Kathy, a seasoned dietitian from Anchorage, Alaska, warms us with on today's episode. Her tale is more than just about surviving the frigid temperatures; it's a harrowing journey through the complexities of health advocacy in the face of being misunderstood by those sworn to help.

Resources from this Episode:
"An American Sickness"

If you want to connect with Kathy, visit the following:
Instagram: @knunez1982
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Plant Centered Nutrition Essential Resources:

"The first time I heard of Meatless Monday I laughed out loud. I couldn’t even think of a meatless snack."

When native Texan, Brett, began sprinkling flax seeds into his meals, little did he know that these tiny grains would sow the seeds for a monumental shift in his life, taking him from a decade of darkness to the forefront of the plant-based revolution. Join me as I engage with the All Y'alls Foods founder in a heart-to-heart on how he turned his health and life around, shedding over 100 pounds and kickstarting a booming business in the process. Brett's candid recount of his journey is not just about transformation; it's about the healing power of plant-based nutrition and how it fueled his entrepreneurial drive in a state where brisket reigns supreme.

Resources from this Episode:

One Minute Cure 
Damn it Feels Good to Be a Vegan Video
Rowdy Girl Sanctuary
Earthlings

If you want to connect with Brett, visit the following:
Instagram: @allyallsfoods   
Website:All Yalls Foods
YouTube:All Yalls Foods
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"The doctor said if you pursue diet to treat this you’ll be dead in a year. I said okay I need to find someone else."

George, a 64 year old man who took pride in his health, was blindsided by a devastating cancer diagnosis after a nagging cough.  He had grey zone lymphoma, a rare cancer. After doing some research George knew he was not interested in the traditional route. I'm honored to share George's candid discussion about his journey from confusion to clarity, and how a website called "Chris Beat Cancer" influenced his decision to combine conventional treatments with holistic dietary strategies. We step into the world of plant-based nutrition and its impact on his cancer treatment. George walks us through his dietary evolution as well as his lifelong, unwavering commitment to exercise in order to combat this disease. This conversation serves as inspiration for those of you out their trying to make their way through health challenges with diet and lifestyle at the helm.

Resources from this Episode:

Chris Beat Cancer

Essential Health and Wellness

John Robbins   

Dr. Mark Hyman

Dr. Michael Greger
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Embark on a transformative journey with us as we unveil the secrets to a longer, healthier life, inspired by the world's Blue Zones. This episode promises to not only enlighten but also to equip you with the nine fundamental pillars that stand strong in the lives of centenarians thriving in these remarkable regions. From the natural integration of physical activity to finding your community, we're thrilled to guide you through adopting these powerful habits, one step at a time.

Katie and I are here to share these timeless lessons, encouraging you to weave Blue Zone principles into the tapestry of your daily routine to ensure your year is brimming with health and happiness.

Resources from this Episode:

Learn more about the Blue Zones here
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Plant Centered Nutrition Essential Resources:

Welcome to the Best of 2023 Series!

Today's episode features some of our favorite inspirational stories from people just like you and me.  However, they have used the power of plants to change their lives for the better. 

Please enjoy Part 2 of our “Best of 2023” series!

Don't forget to enjoy The Best of 2023: Part 1

Featured Guests:

Ep 94 Beth 

Ep 100 John Lewis aka Bad Ass Vegan 

Ep 110 Robby Graham 

Ep 112 Mitch Gill 

Ep 117 Fred Ford

Ep 118 Delanie Fischer 

Ep 127 Kate Galli

Ep 129 Catharine

Ep 133 George Matthews 

Ep 134 Dr. Sarah Kashdan

Ep 136 Dr.  Amanda Atkins

Ep 139 Sunny Williams

Ep 141 LaShonda Maxfield 

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Plant Centered Nutrition Essential Resources:

Welcome to the Best of 2023 Series!

We will break this series down into two episodes. This first episode will be featuring some of the plant-based experts that have bestowed their wisdom upon on us.

If you are new to Plant Centered and Thriving, this episode will be an amazing place to start to get all of the best nuggets of information from our experts. If you are a long time listener, rediscover the expertise and insight these amazing gurus share with us once again.

Please enjoy Part 1 of our “Best of 2023” series!

Stay tuned for Part 2!

***Call to Action!  Email us and let us know what you want to see in 2024! ***
 
Featured Experts:

Toni Okamoto
Ep 102

Dr. Melanie Joy
Ep 122

Nelson Campbell
Ep 119

Kaitlin Grady
Ep 121

Hannah Van Ark
Ep 108

Corinna Bellizzi
Ep 111

Sun Sachs
Ep 107

Dr. Bill Rawls
Ep 98

Adrien Paczosa
Ep 93

Dr. Joel Kahn
Ep 144

Diana and Jose
Ep 140
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Plant Centered Nutrition Essential Resources:

Promise us you won't miss this episode if you're looking for a guilt-free feast, packed with flavor and nutrients, and brought to you straight from nature's bounty. Today Katie and I are painting a picture of a festive table that's as vibrant and inviting as the conversation around it. We've set our sights on 12 delightful dishes (breakfast, lunch, dinner and dessert) that are 10 ingredients or less and only 15 minutes of prep time. Whether you're a seasoned plant-based eater or just starting your journey, our insights are sure to infuse your holiday menu with nutrition and deliciousness.

Resources from this Episode:

Forks Over Knives
Minimalist Baker
Vegan Richa
Plant You 

Breakfast

Gingerbread GranolaVegan Churro SconesEasy Vegan French Toast Casserole

Lunch

Butternut Squash Soup Dump-and-Bake Sweet Potato Rosemary CasseroleVegan Apple Walnut Salad

Dinner 

Roasted Stuffed Butternut SquashVegan Shepherd’s PieBest Vegan Meatloaf

Dessert 

No-Bake Biscoff TartPumpkin Pie Trifle Peppermint Bark

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Plant Centered Nutrition Essential Resources:

Prepare to have your thoughts provoked as I, along with our special guest, Dr. Khan, a practicing cardiologist, unravel the mystery behind heart disease's escalating prevalence post-World War II. Dr. Khan and I take a deep look at the controversial subject of alcohol consumption and its health impacts. He helps to shed light on the overwhelming evidence supporting the health benefits of plant-based foods and the detrimental effects of processed red meat.  It's more than a podcast; it's your stepping stone towards better heart health. Tune in to understand, learn, and transform.

Joel Kahn, MD, FACC of Detroit, Michigan, is a practicing cardiologist, and a Clinical Professor of Medicine at Wayne State University School of Medicine.  He graduated Summa Cum Laude from the University of Michigan Medical School. Known as "America’s Healthy Heart Doc", Dr. Kahn has triple board certification in Internal Medicine, Cardiovascular Medicine and Interventional Cardiology.  He was the first physician in the world to certify in Metabolic Cardiology with A4M/MMI and the University of South Florida. He founded the Kahn Center for Cardiac Longevity in Bingham Farms, MI. 

Dr. Kahn has authored scores of publications in his field including articles, book chapters and monographs. He writes health articles and has 6 books in publication including Your Whole Heart Solution, Dead Execs Don’t Get Bonuses and The Plant Based Solution, and Lipoprotein(a): The Heart’s Silent Killer. He has regular appearances on Dr. Phil, The Doctors Show, Dr. Oz, Larry King Now, Joe Rogan Experience, and with Bassem Yousef. He has been awarded a Health Hero award from Detroit Crain’s Business. 

Resources from this Episode:
Heart Doc VIP with Dr. Joel Kahn 
Dead Execs Don't Get Bonuses
Lipoprotein(A), The Heart’s Quiet Killer: A Diet & Lifestyle Guide
The Plant-Based Solution

If you want to connect with Dr. Kahn, visit the following:
Website:  drjoelkahn.com
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Join me, Ashley Kitchens, as I chat with Natasha and Ed, who took a leap of faith from traditional life to running a 100% vegan bakery, Ed's BReD, a 100% plant-based organic sourdough bread shop in Whistler, British Columbia.

In the tranquil ski town of Whistler, Ed's BReD is making a buzz. Ed takes us behind the scenes, sharing the bakery's humble beginnings, to now being known across social media as the "sourdough doctors".  Whether you're an aspiring baker, a vegan enthusiast, or just someone who loves a heartening success story, this episode promises a serving of inspiration and resilience.

Resources from this Episode:
Bred the Cookbook

If you want to connect with Natasha & Ed, visit the following:
Instagram:@eds_bred
Website:  edsbred.com
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We know the transition to a plant-based diet can be a rocky road, and the holiday season can feel like an uphill battle. We're here to guide you through the challenges, from handling family reactions to standing up for your choices. We hope to arm you with the confidence to navigate tricky situations and stay true to your food choices during the festive season. Remember, your food choices are just that - yours, and no one else's to question or judge. This episode promises to help you savor the company of your loved ones without compromising your dietary choices.

Resources from this Episode:
Holiday Survival Guide

Black Friday Deal!!!! Use this special coupon code to purchase our online course for a 25% discount: BLACKFRIDAY
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Plant Centered Nutrition Essential Resources:

"I think if we were more in tune with what our bodies need it would make sticking to this way of eating much easier."

Prepare for an eye-opening conversation with , LaShonda, as she shares her overnight transition to a plant-based vegan lifestyle. Shocked into action by documentaries highlighting the gruesome reality of our food systems, she embraced a new journey into health and nutrition in 2006. Join us as we navigate the choppy waters of change, explore the tools and strategies that helped LaShonda maintain her new lifestyle, and gather tips on how to uphold your vegan convictions in today's world. With the introduction of her business, Primarily Plant-Based Vegan, LaShonda steps up as a beacon of support for those seeking a healthier, more ethical path.

Resources from this Episode:
PPB Community
FREE 5 day PPB Vegan Challenge
The Raw Vegan RAWvolution
Planner (Amazon)

*Use this special coupon code and link for a free preview of the planner: ASHLEY10

If you want to connect with LaShonda, visit the following:
Instagram:@primarilyplantbasedvegan
YouTube:@primarilyplant-basedvegan
Website:  www.primarilyplantbasedvegan.com
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Plant Centered Nutrition Essential Resources:

"People are not lacking information. They are lacking the execution of that information."

This episode is guided by our distinguished guests, Diana, a certified diabetes care and education specialist, and Jose, a seasoned exercise physiologist.

They kickstart our conversation by discussing their groundbreaking digital platform, The Type 2 Diabetes Revolution. Diana and Jose take us through their personal stories, the victories of those who’ve bravely embraced a healthier lifestyle, and the need for comprehensive support in our healthcare system. You’ll gain insights into ways of reducing saturated fat consumption, the benefits of physical activity, and the role of fiber in enhancing insulin sensitivity. Be ready for an illuminating episode that will redefine your approach to Type 2 diabetes!

Resources from this Episode:
Get Cookbook Here

If you want to connect with Diana and Jose, visit the following:
Instagram:@type2diabetesrevolution
TikTok:@type2diabetesrevolution
Website:  www.type2diabetesrevolution.com
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Plant Centered Nutrition Essential Resources:

"I saw several doctors and all of them said the same thing. Go plant-based. Every single one of them said this is the answer."

Ready to discover the transformative power of a plant-based lifestyle? Join us as we sit down with Sunny—a philosopher, a health enthusiast, and a survivor. After being blindsided by a pituitary tumor and the debilitating side effects of her medication, Sunny found solace in veganism. She shares her exhilarating journey from diagnosis to recovery, all under the shadow of the 2020 pandemic. Whether you're considering a switch to a plant-based diet or just seeking to understand how our food choices impact us in the broader scheme, this episode is sure to leave you inspired and informed.

If you want to connect with Sunny, visit the following:
Instagram: @entangledhere
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Imagine uprooting your life, moving halfway across the world, and immersing yourself in a new culture with a different perspective on your lifestyle choices. This is exactly what our guest, Leonore, a certified vegan nutritionist, did when she moved from Germany to Tokyo. Leonore provides a candid insight into the ups and downs of her experience. She also has lots of tips and tricks for any of you world travelers out there who plan on visiting Japan while eating vegan.

Resources from this episode:
vegan nutrition certification - ecodemy

If you want to connect with Leonore, visit the following:
Instagram: @itadakihealthy
Website:itadakihealthy
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Plant Centered Nutrition Essential Resources:

"I’m healthier at 40 than I was at 25"

My teammate Sally and I recount our victorious journey in the Mr. America Vegan Strong Plant-Built CrossFit competition. Together, we navigated the intense pressure, proving that a plant-based diet can indeed provide the necessary fuel for peak athletic performance. More than just a competition recap, we delve into Sally's awe-inspiring transformation, from struggling with chronic health issues to flourishing with veganism and fitness.

If you want to connect with Sally, visit the following:
Instagram: @gymgirlsally
Website: Burn Bootcamp
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Plant Centered Nutrition Essential Resources: 

"I have to stay accountable to the patients that I'm helping"

Ever wonder how small changes in our everyday lives can lead to significant health improvements? Join us as we delve into these life-changing transformations with our guest, Dr. Amanda, a double board certified internal medicine, lifestyle medicine physician, and an avid health coach. She’s a living testament of the power of lifestyle adjustments with her personal journey from vegetarianism to adopting a plant-based diet. Get inspired by the tales of her patients' triumphs as they swapped chronic illnesses for good health through their lifestyle makeovers.

Resources from this Episode:
Eat to Live 

If you want to connect with Dr. Adkins, visit the following:
Instagram: @DrAmandaAdkins
Website: Dr. Amanda MD
YouTube: Dr. Amanda Adkins
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Welcome to Episode 5 of our limited series highlighting the impressive VeganStrong PlantBuilt Athletic Team (myself included) that is headed to the Mr. America Fitness Competition in October of 2023.

Tune in as we journey into Jamal's transformation, from a simple vegetarian bet to a fully committed vegan lifestyle, intertwined with a passion for bodybuilding. His journey started like so many of you listening out there, a little later on in life. But that's why this story is so powerful. He shows that it is never too late to follow your dreams. I can't wait for you to hear how Jamal reminds us that there is plenty of time left to make big changes in your life!

Resources from this Episode:
Mr. America Competition
PlantBuilt Team
Indiegogo Fundraiser & Sponsors

If you want to connect with Jamal, visit the following:
Instagram:@skinnyboyvegangains
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Plant Centered Nutrition Essential Resources:

***Forgive us as we were fighting some slight technical difficulties***

Welcome to Episode 4 of our limited series highlighting the impressive VeganStrong PlantBuilt Athletic Team (myself included) that is headed to the Mr. America Fitness Competition in October of 2023.

Ever wondered how a powerhouse vegan athlete, cancer survivor, and naturopathic doctor fuels her body and keeps her health in peak condition? Meet Dr. Sarah Kashdan, our guest on today's show, who embodies the perfect fusion of Eastern and Western medical training to deliver a holistic healthcare experience. Sarah's journey is one of transformation - from a meat-heavy diet to veganism, following her ovarian cancer diagnosis in 2012. Her passion for animals, compassionate living and personal health crisis catalyzed her shift to plant-based living and naturopathic medicine.

We dig deeper into Sarah's unique approach to healthcare, exploring her focus on systems rather than symptoms. She shares how this integrative approach, coupled with a generous time investment in each patient, allows her to uncover root causes of health issues. Join me as we cheer Sarah on as she anticipates competing with the Plant Built team

Resources from this Episode:
Mr. America Competition
PlantBuilt Team
Indiegogo Fundraiser & Sponsors

If you want to connect with the Dr. Kashdan, visit the following:
Clinic Website:https://www.fortcollins-naturalmedicine.com/Naturopathic-Doctor-Sarah-Kashdan.html
Instagram:@coloradonaturedoc
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Welcome to Episode 3 of our limited series highlighting the impressive VeganStrong PlantBuilt Athletic Team (myself included) that is headed to the Mr. America Fitness Competition in October of 2023.

Today I sit down with the remarkable George Matthews - a vegan athlete, CrossFit enthusiast, and the captain of the VeganStrong Plant Built CrossFit team. George's journey is one for the books, a testament to determination and resilience, severe chronic sinus infections threatened his dream of becoming a Coast Guard pilot. After two unsuccessful surgeries, his doctor suggested he tried ditching the dairy. Miraculously, this saved him from getting discharged. This prompted him to get curious about veganism and ten years later, he is representing the VeganStrong PlantBuilt Team at Mr. America for the second year in a row.

Resources from this Episode:
Mr. America Competition
PlantBuilt Team
Indiegogo Fundraiser & Sponsors

If you want to connect with the George, visit the following:
Website: GeorgeMatthews.com
Instagram:@georgeritchiematthews
Wife's Instagram:@fitveganchef
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Plant Centered Nutrition Essential Resources:

Welcome to Episode 2 of our limited series highlighting the impressive VeganStrong Plant Built Athletic Team (myself included) that is headed to the Mr. America Fitness Competition in October of 2023.

Prepare to be enlightened today by our guest, Giacomo, co-founder of the Plant-Built team. A bodybuilder who has been committed to a vegan lifestyle for over 15 years, Giacomo joins us to share his journey, his struggles with food and body dysmorphia, and his advocacy for animal rights. This conversation won't just shed light on his experiences, but also on the mission of the Plant-Built team that's captivating people across the country.

Giacomo provides valuable insights into the challenges of transitioning to a plant-based diet, and the struggle of healthy eating in today's world. Plus, a sneak peek into their coaching program that helps people gain control of their lifestyle and accomplish their goals.

Resources from this Episode:
Mr. America Competition
PlantBuilt Team
VeganBodyBuilding.com
Indiegogo Fundraiser & Sponsors

If you want to connect with the Giacamo, visit the following:
Website: Vegan Proteins
Instagram:@veganproteins
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Plant Centered Nutrition Essential Resources:

Welcome to a special series of episodes in honor of the VeganStrong PlantBuilt Team!
I am thrilled to be joining the team this year representing vegan muscle at the Mr. America Competition in October of 2023. In honor of this team, I'll be highlighting some incredible members of the team over the next couple of weeks.

My first guest is founder, Dani Taylor, the trailblazer behind the VeganStrong PlantBuilt Team, who shares her incredible journey from humble beginnings, surviving on a diet of mac 'n' cheese and hot dogs, to rebelling against her family and going vegetarian at the age of 8.

As she got older, she made the final shift to veganism, which and would soon morph into a competitive vegan bodybuilder. She gives us valuable insights into her experiences as a coach and how it has shaped her skills and deepened her bond with veganism and fitness. Dani offers a rare glimpse into the gritty realities of prepping for a competition and how the Vegan Strong Plant-Built Team is breaking stereotypes and reaffirming that compassion and athleticism can coexist harmoniously.

Resources from this Episode:
Mr. America Competition
PlantBuilt Team
Robert Cheeke
Indiegogo Fundraiser

If you want to connect with the Dani, visit the following:
Website: Vegan Proteins
Instagram:@veganproteins

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"If you try to do it all at once, that's a sure way to failure"

Imagine growing up in Ireland, full of freedom and banter, building a family of your own, and then life throwing you health and relationship challenges. What if the way out was under one shared roof, creating an incredibly supportive environment and a healing journey fueled by plant-based diets? That's exactly the tale of healing and resilience our guests, Loretta and Sharon, are here to share.

After lots of research and a lot of trial-and-error, Sharon found a diet high in plant-based foods made a massive difference to her health. She gave up alcohol, processed foods and sugar and her sister went along for the ride with her. Lauretta retrained as a natural vegan chef and Sharon studied positive psychology. She is now rash free, off all drugs and back running. They both feel better than ever and are passionate about others finding their mojo too. We discuss how this inspired them to develop their own unique wellness retreats at the Detox Barn, one of the UK's finest.  Tune in as we journey together into the world of plant-based healing.

Resources from this Episode:

Live to 100: Netflix
Cured 

If you want to connect with the Gavin Sisters, visit the following:
Website: gavinsisters.co.uk
Instagram: @gavinsistersuk
Tiktok: @gavinsisters 

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"If someone said tomorrow “you’re cured” there’s no MS, I would not change the way I eat"

Have you ever thought about the power of plants and how a plant-based lifestyle could potentially revolutionize your life? Join us as we take a deep dive into the inspiring journey of Catherine, a brave woman who manages her Multiple Sclerosis diagnosis through a plant-based diet and lifestyle changes.

We explore Catherine's personal growth from her MS diagnosis and how it has reshaped her lifestyle. She speaks to the power of research, the transformative effect of understanding your own body, and how it empowers us to make informed health decisions. Catherine's journey is a testament to the power of resilience and a unique glimpse into the potential of plant-based diets. As a bonus, we also get Catherine's top vegan restaurant recommendations for those planning a visit to Melbourne.

Resources from this Episode:

If you want to connect with Catharine, visit the following:
Instagram:@aproblemsharedvirtually
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This week, we're incredibly fortunate to sit down with Zana, an inspiring advocate for a plant-based lifestyle, who shares her remarkable story of overcoming Crohn's disease through dietary and lifestyle changes. Zana, a computer science engineer turned recipe developer and cookbook author, shares her journey from illness to wellness, demonstrating the potential of plant-based eating to reduce inflammation and manage health conditions. Zana's story is one of resilience and determination, proving that it's never too late to make changes that can drastically improve your health and happiness.

If you want to connect with Zana, visit the following:
Instagram:@plantsoverbrands
Facebook:Plants Over Brands
Website:https://plantsoverbrands.com
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"I feel like I was lied to my entire life"

Welcome to an enriching conversation with Kate, an Australian health coach championing the vegan lifestyle. Brace yourselves as Kate guides us through her transformational journey from a meat-eater to an ethical vegetarian, and later, a dedicated vegan. She decodes the simplicity and sustainability of plant-based eating while ensuring health and strength. We delve into 10 easy tips for adopting a plant-based lifestyle and insightful discussions on leading a positive vegan lifestyle.

 Tune in now!

If you want to connect with Kate, visit the following:
Instagram:@strongbodygreenplanet
Facebook:Strong Body Green Planet
Website:http://www.strongbodygreenplanet.com/
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We welcome special guest, Lucy Luong, a plant-based registered dietitian and health coach, who shares her transition experience to a plant-based diet. We've had many other dietitians on the show, however, Lucy spent her time in school learning in Loma Linda, the sight of America's only blue zone. She outlines the exciting but intimidating path of moving from California to Calgary and her and I try to figure out what the future of dietetics looks like. 

Resources from this Episode:

Vitamix
"Food Politics"
Academy of Nutrition and Dietetics

If you want to connect with Lucy, visit the following:
Instagram:@plantforwardweightloss
Facebook:HealthCoachLucyLu
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"We don't have to have a dogmatic approach to dieting. It's really getting back to understanding what nutritious foods are."

I sit down this week with former NFL athlete Chris Manderino, who’s weaving his passion into a mission to transform lives through a holistic approach to wellness. We're charting his journey from the punishing NFL lifestyle to the creation of his wellness brand, Lyfe Fuel. Listen in as we reminisce about his NFL days, live through his experiences in a blue zone, and uncover the critical role nutrition has played in his life journey. We also unearth Chris's innovative approach to nutrition with Lyfe Fuel, discuss the hurdles of providing comprehensive nutritional solutions, and get a sneak peek into his plans for the Lyfe Transformation program and the reformulation of his Essential Shake. It's a conversation you definitely won't want to miss!

If you want to connect with Chris, visit the following:
Website: https://lyfefuel.com/
Instagram: https://www.instagram.com/cmanderino/
Newsletter:https://www.chrismanderino.com/
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This episode is a call to action for YOU.

Everyday more and more research comes out on the benefits of a plant-forward diet. This isn't just hearsay - in addition to some STAGGERING statistics, we spotlight the inspiring journeys of some of our former podcast guests who have all reaped remarkable health improvements through plant-based eating.

By the end of this episode, you'll be equipped with a wealth of practical advice and inspired to take the reins and put your health back into your own hands. You're just a listen away from living your healthiest life!

Resources from this episode:

Podcast Episodes: 

From Food to Freedom Documentary
What the Health Documentary
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"Going plant-based was a kick off to changing our mindset and our lifestyle"

Today we are joined by Katelyn Glass and her husband Jordan. In May of 2020 she is faced with a health crisis. A long-term COVID diagnosis that plunged their lives into a whirlwind of uncertainties and challenges. Amidst the trials, they found solace in a plant-based lifestyle, a radical shift that proved to be more than a diet change—it became the catalyst for a complete transformation. Hear how this journey aided them in understanding their bodies, liberating their fears about food, and fostering a positive outlook on life. 

Today; Katelyn has recovered! With her new found energy she is creating a health advocacy company to assist those who are living with chronic illnesses.

Katelyn is not only a guest, but also one of my very own clients. And I know her story will amaze you, like she amazes me!

If you want to connect with Katelyn, visit the following:
Instagram: @katelyn_apricity
TikTok: @katelyn_longcovid
Website: Apricityadvocates.com

Episode Sponsor:
Get Complement's Essential Vegan Multivitamin Use coupon code: PLANTCENTERED for 15% off
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“All you have to do is say I’m vegan and all of a sudden you feel this wall going up.”

We are thrilled to welcome one of the vegan pioneers of our time, Dr. Melanie Joy. Melanie is a Harvard-educated psychologist, celebrated speaker, and the author of seven books, including the bestselling Why We Love Dogs, Eat Pigs, and Wear Cows; Beyond Beliefs: A Guide to Improving Relationships and Communication Among Vegans, Vegetarians, and Meat Eaters; and the forthcoming How To End Injustice Everywhere.

In today's episode, we tackle the often uncomfortable conversations around veganism. Melanie explains the psychology of carnism, shares strategies on maintaining communications with both vegans and meat-eaters,  and discusses the effects of trauma on vegan advocacy.

Resources from this Episode:

If you want to connect with Dr. Melanie Joy, visit the following:
Instagram: @beyondcarnism
Instagram: @drmelaniejoy
Facebook: Beyond Carnism
Facebook: Melanie Joy PhD
Website: Carnism.org
Website: Infighting.org
Podcast: Just Beings 

Join us July 23rd, 2023 for our LIVE meal prepping event. Get tickets HERE!
(seating is limited)
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Before you skip this episode thinking, "this is not for me, I don't eat meat". Think again!

Today I welcome, Kaitlin Grady, the Director of Strategic Partnerships and Public Affairs at Clever Carnivore, Chicago's first cultivated meat company.  Not only is she a part of their team, she's also a 30-year vegetarian and 10-year vegan. So if I was going to interview someone about this, it was going to be "one of us". I thought I knew a lot about cultivated meat, but what Kaitlin had to say was shocking. We answer the following questions:

>What is it?
>How it’s made?
>What are the main differences between cultivated meat and regular meat?
>What environmental impacts will this have?
>Should vegans eat this?
>When can we expect to see this in grocery stores?

Kaitlin is a proponent of alternative proteins (including plant-based, cultivated, and fermentation-derived) as a scalable solution to many of the negative externalities of conventional meat, including environmental impacts, foodborne illness risk, zoonotic disease threat, food security, and animal welfare. I can't wait to hear what you think of this episode!

Resources from this Episode:

Good Food Institute

If you want to connect with Kaitlin, visit the following:
Instagram: @_kaitlingrady
Instagram: @CleverCarnivore

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"I was tired of hearing from doctors that there was nothing I could do about my high cholesterol."

I LOVE talking with brand new vegans! They are in the midst of trying all this amazing new food, building new habits, experiencing more energy, better digestion and in the case of today's guest, reversing disease.

Gina is here as a brand new vegan who found this way of life after watching the documentary "What the Health?" Both her and her husband made the switch and are now champions of this way of life. We talk about what they've learn, but also what struggles they've encountered and how they have overcome them.

Resources from this Episode:

What the Health Documentary 

If you want to connect with Gina, visit the following:
Facebook: https://www.facebook.com/ginaa.jonesauthor
Website: https://www.ginaajones.com/

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"When we are living in community, we become more open to one another. That’s the power of connection."

On the heels of writing and directing the 2015 documentary film "PlantPure Nation", Nelson Campbell founded PlantPure Communities (PPC) in early 2016.  Released in theaters in over 100 cities, the "PlantPure Nation" film (now on Amazon Prime) highlights the dramatic healing power of a plant-based diet and examines the political and economic factors that have suppressed information about these healing benefits, while making connections to public policy, medical practice, food deserts, and farming.

As founder of PPC, Nelson continues to drive the strategic direction of the organization. PPC supports an international network of local support and advocacy groups called “Pods,” now involving more than 200,000 people, and is launching a grassroots and media-driven strategy to engage this network in bringing the plant-based nutrition message into local communities across the US. This strategy will be kicked off with the release of a sequel to PlantPure Nation called "From Food to Freedom", which Nelson wrote and directed.

Katie and I were lucky enough to preview a viewing of this sequel and it was CAPTIVATING! Nelson and I discuss the impact of these two documentaries, the importance of connection within the plant-based community and what lies ahead for himself and his team.

Resources from this Episode:

If you want to connect with Nelson, visit the following:
Instagram: @PlantPureNation
@PlantPure Chef
Youtube: PlantPure

Episode Sponsor:
Get Complement's Essential Vegan Multivitamin Use coupon code: PLANTCENTERED for 15% off

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1. Enter scholarship for our online course "Plant-Based in 30 Days" by emailing us and telling us how you think having this course will change your life.
-> Email entries to: katie@plantcenterednutrition.us
(accepting entries until Friday June 30th)
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"I had no idea the impact going plant-based would have on my life."

If you are out there and thinking to yourself, "I could never go vegan", Delanie's story is sure to resonate with you. She was the same way. However, like many of us, she was struggling with chronic health issues and wanted ANSWERS. And in her words, all roads pointed to going plant-based. And now like many vegans, she has only one regret. That she didn't do it sooner.

Delanie Fischer is a professional podcaster, serial (and social media free) entrepreneur, and vegan advocate. Delanie’s The Founder & CEO of The Minimalist Business Consultancy where she supports mental health and wellness professionals with business and career growth, she’s The Co-Host of the chart-topping podcast, Self-Helpless, that has garnered millions of downloads, and her background is in the entertainment industry as a working comedian, writer, and producer. She credits going vegan to changing her life - not only in terms of improved mental and physical health, but also massive business growth.

Resources from this Episode:
Podcasts:
Self-Helpless

If you want to connect with Delanie, visit the following:
Website: DelanieFischer.com

WE WANT TO HEAR FROM YOU!

1. Enter scholarship for our online course "Plant-Based in 30 Days" by emailing us and telling us how you think having this course will change your life.
-> Email entries to: katie@plantcenterednutrition.us
(accepting entries until Friday June 30th)
2. Have a question, suggestion or comment for the podcast? Fill out form here

HOW CAN YOU GO PLANT-BASED?

"Language is declarative in nature so if you say I can’t go without meat, you can’t"

At 61 years of age, and 350 lbs, Fred experienced divine intervention when he came upon a book about plant-based eating which sent him down his path to sustainable wellness. Now with over 100 pounds lost, Fred Ford is an author, speaker, and life coach.  He helps people achieve improved health and reach ideal weight through a coaching program called "Think and Grow Thin."

Fred is a walking billboard of why DIETS DO NOT WORK and how mindset, our relationship with food and what we put into our bodies all must work together in order for us to achieve sustainability in wellness. Get a notebook y'all because you will want to remember this episode!

Resources from this Episode:

Fred's Books/Resources

Fred's Favorite Plant-Based Meal: Kickstart Kale and Grain Bowl

If you want to connect with Fred, visit the following:
Facebook: Fred Ford
Subscribe to Fred's Newsletter: fred@ourdailyfred.net 

WE WANT TO HEAR FROM YOU!

1. Enter scholarship for our online course "Plant-Based in 30 Days" by emailing us and telling us how you think having this course will change your life.
-> Email entries to: katie@plantcenterednutrition.us
(accepting entries until Friday June 30th)
2. Have a question, suggestion or comment for the podcast? Fill out form here

HOW CAN YOU GO PLANT-BASED?

"Self-objectification is the invisible prison of picturing yourself being looked at instead of just fully living."

Summertime often equates to sunshine and vacation and no school, right? But for a lot of people, it means hating their bodies because they don't look "beach ready". That's why Katie and I dedicate an episode every summer to encouraging self-love.

So many of our clients make their way to plant-based eating in order to diet and lose weight. If this is the case, then one of my first steps is to recommend the book "More Than a Body. It is a beautiful reminder that we are all so much more than just what we look like. 

We review why we are so obsessed with our appearance, how society introduces these expectations, why social media can be dangerous and most importantly how to combat the feelings of inadequacies that come with self objectification.

Resources from this Episode:

"More Than a Body"by Lexie Kite & Lindsay Kite

We want to hear from you!

1. Enter scholarship for our online course "Plant-Based in 30 Days" by emailing us and telling us how you think having this course will change your life.
-> Email entries to: katie@plantcenterednutrition.us
(accepting entries until Friday June 30th)
2. Have a question, suggestion or comment for the podcast? Fill out form here

How can I work with Plant Centered Nutrition? 

"I remember saying the words I could never stop eating meat."

I welcome Alyssa Meadows today, aka The Hydrated Herbivore.  Her journey is one that many of you will relate to where she has unfortunately had to witness a loved one struggle with major health issues. The silver lining to this struggle was that it was a major catalyst for her to want to take charge of her own health and do everything in her power to prevent a similar fate.

She and her husband have now made it their mission to guide people in their healing journeys through hydration, plant-based living and sustainability.

Resources from this Episode:

If you want to connect with Alyssa, visit the following:
Instagram: @thehydratedherbivore
TikTok: @thehydratedherbivore

How can I work with Plant Centered Nutrition? 

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"Your gut microbiome is the most important ecosystem on this planet."

Have you been diagnosed with IBS? 
Do you struggle with symptoms like gas/bloating/digestive distress since going plant-based? 
Has your doctor recommended the FODMAP diet? 

If so, this episode is going to prove illuminating! We welcome Dahlia Marin, RDN, LD, CGN and James Marin, RD, EN who are the co-founders of the integrative dietetics practice Married to Health and the first 100% plant-based SIBO/IBS nutrition program. As gut health dietitians, Dahlia and James’ goal is to spread knowledge about the importance of incorporating plant-foods to support a healthy gut microbiome and help those with gut issues get back to a thriving gut microbiome.

Get Complement's Essential Vegan Multivitamin Use coupon code: PLANTCENTERED for 15% off 

Resources from this Episode:
Gut Nurture

If you want to connect with Married to Health, visit the following:
Instagram:
@marriedtohealth
@dahlia.marin.rdn
@dietitians_of_marriedtohealth
Website: https://www.marriedtohealth.com

How can I work with Plant Centered Nutrition? 

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Welcome back to Plant-Based FAQs!

Katie and I are back to give you some help with dealing with the outside world. Have you experienced any of these common questions yet?

Where do you get your protein?
Can't you just eat meat this one time?
How do you do it? I could NEVER give up cheese!

If so, this may have caused some external conflict between you and your social and familial circles OR may have caused some internal conflict because you didn't quite know how to answer these questions yet.

Hopefully this episode will help understand how we can be more effective and confident when defending this life decision that is so important to us.

**HAVE A QUESTION, SUGGESTION OR COMMENT FOR THE PODCAST?
FILL OUT THE FORM HERE***

Resources from this Episode:

One-Month Meal Plan - Use coupon code: MEALPLAN20 for 20% off your purchase
*offer expires  May 22nd at 12 midnight

Join us for the Plant Centered Book Club - last Friday of every month on Instagram

"The Pleasure Trap"
 
IG Post: Top 3 reasons to go plant-based

Podcast Episode 98: Healing with herbs

*COMING SOON - BRAND NEW ONLINE COURSE "PLANT-BASED IN 30 DAYS" 

How can I work with Plant Centered Nutrition? 

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram:@plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

"You have no other alternative than to be in a good mood when you’re on vegetables"

I could not get enough of today's guest; an enthusiastic everyman from Michigan, Mitch Gill. Mitch is the perfect reminder that in order to be plant-based you don't need to be fancy. You don't need to be rich. You don't need to start young. You just need to start! I live for stories like his!

**HAVE A QUESTION, SUGGESTION OR COMMENT FOR THE PODCAST?
FILL OUT THE FORM HERE***

Resources from this Episode:
Documentaries:
Forks Over Knives, The Game Changers, What the Health?, Cowspiracy, Eating Animals
Books:
"How Not to Die", "The Microbiome Solution", "Eat for Life", "Diet for a New America", "The Plant Based Athlete" , "Own Your Health", "Your Body in Balance", "Fast Food Genocide"
Podcasts: 
Switch4Good, Plant Strong, The Exam Room with Chuck Carroll, Veggie Doctor Radio , Health and Mora, Be Green with Amy, The Starch Solution, Nutrition Facts with Dr Michael Greger
If you want to connect with Mitch, visit the following:
Email: mjgill2002@yahoo.com
Facebook: Mitch Gill 

"If you don’t consuming these essential fatty acids on a daily basis you are making your cells from the other junk in your system"

Corinna Bellizzi is a natural products industry executive, omega-3 expert and pioneer who led the early growth of Nordic Naturals from less than $1 million to over $100 million in annual sales. Given her concern for the future health and wellness of people and planet, she shifted her focus from fish-sourced omegas to algae, leading the development and launch of Örlö Nutrition, a brand that features the world’s first carbon-negative omega-3s. 

Nerd out with me and Corinna as we dive into why omega 3-s are so important, take a behind-the-scenes look at how algae sourced omega-3s are made, how they are better than a fished sourced supplement and how her company is taking sustainable practices to a whole other level. 

**HAVE A QUESTION, SUGGESTION OR COMMENT FOR THE PODCAST?
FILL OUT THE FORM HERE***

Resources from this Episode:

Corinna's favorite recipe: Israeli Hummus

Nutrition Without Compromise Podcast

Care More Be Better Podcast

GOED 

Seaspiracy the movie 

IPCC 

Vaxa.life 

For a 12% discount use the coupon code ASHLEY at checkout 

If you want to connect with Corinna, visit the following:
BusinessInstagram: @orlonutrition
Personal Instagram: @corinnabellizzi
Website: orlonutrition.com

How can I work with Plant Centered Nutrition? 

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram:@plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

"I decided I am going plant-based. I had to." 

Just because we look healthy on the outside DOES NOT mean we are healthy on the inside. My guest today, Robby Graham, was living proof of this.  As a lifelong bodybuilder, Robby frequented the gym. One day, he collapsed while working out. He was having a heart attack. Once he realized how close he was to death, he knew something had to change. After doing some research, he and his wife Mia decided to adopt a plant-based diet. And they've never looked back. 

Robby and his wife, Mia, are now the proprietors of Revelations Café, a plant-based restaurant in Tampa, FL. Their amazing story is also featured in the new documentary film “Revelations Café: Food for the Soul,” (from the same producer of the famous "Forks Over Knives" documentary!) and in their book, "222 Says It Was Always You".

**HAVE A QUESTION, SUGGESTION OR COMMENT FOR THE PODCAST?
FILL OUT THE FORM HERE***

Resources from this Episode:

"222 Says It Was Always You" by Robby & Mia Graham

"Prevent And Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure" by Caldwell B. Esselstyn Jr.

Donate to the documentary film: "Revelations Café: Food for the Soul"

If you want to connect with Robby and Mia, visit the following:
Instagram: @revelations.cafe
Cafe Website: revelations-cafe.com

How can I work with Plant Centered Nutrition? 

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram:@plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

"Symptom reduction only does so much."

What is pain? 
What can people do if they have chronic pain? 
Is there hope for people who suffer from chronic pain? 

These are some of the questions we answer today with Dr. Tawny Kross, a chronic pain specialist and coach.  We discuss the importance of interoception: a concept that means understanding and feeling what is going on in your own body. This is a crucial concept for my coaching clients to learn. Dr. Kross points out the many other parallels there are in her practice and my nutrition coaching practice. 

Like many specialities, we are discovering that healing involves much more than taking a pill. Dr. Kross's knowledge and breadth of expertise includes nutrition, hypnosis, guided imagery, mindfulness, pain neuroscience education, breathwork, mind-body practices and more. 

**HAVE A QUESTION, SUGGESTION OR COMMENT FOR THE PODCAST? 
FILL OUT THE FORM HERE***

Resources from this Episode:
Dr. Kross's favorite recipe: Sweet Potato Chickpea Buddha Bowl 

If you want to connect with Tawny, visit the following:
Instagram: @dr.tawny.kross
Website: drtawnykross.com

How can I work with Plant Centered Nutrition? 

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram:@plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

"Throughout my career in research everything points to a plant based diet being the absolute best for longevity"

Why are you interested in a plant-based lifestyle? So often the answer I get to this question is so one can be around longer.

Longevity is not about living to be 100. Longevity is about living as many years as possible doing the things we love in good health, without chronic disease. And my guest and I agree that a plant-based lifestyle is the way to do it.

I am thrilled to welcome Hannah Van Ark, MS RDN,  whose work in longevity and heart health nutrition research inspired her to adopt a plant-forward lifestyle. This change transformed her own health and grew into a passion for helping others do the same. She uses plant-forward and flexible nutrition to guide her clients toward finding their body’s healthiest weight, while improving their heart health and boosting longevity along the way.

Hannah highlights some of the key factors that may effect our longevity including:

1. Heart Health
2. Fiber Intake & Gut Health
3. What We Can Learn from the Blue Zones

***HAVE A QUESTION, SUGGESTION OR COMMENT FOR THE PODCAST? 
FILL OUT THE FORM HERE***

Resources from this Episode:
Previous Podcast Episodes:
Episode # 57: The Blue Zones
Episode # 58: Dr. B, the Gut Health MD

If you want to connect with Hannah, visit the following:
Instagram: @plant.forward.nutritionist
Website: www.theplantforwardnutritionist.com

How can I work with Plant Centered Nutrition? 

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram:@plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

"You don’t get stronger when you’re training, you get stronger when you’re resting"

Sun Sachs  is a life-long endurance athlete for the past 35+ years in competitive cycling, triathlon and adventure races. Sun is passionate about animal welfare, the environment, and human health and co-founded the plant-based media brand www.thebeet.com, which later merged with Forks Over Knives, the leading plant-based health resource. Sun is also a plant-based culinary chef graduate and former instructor from Matthew Kenny Cuisine. 

Sun is now the co-founder of Rewire Fitness, an app that is revolutionizing how we build mental resilience.  Today, Sun and I discuss the pitfalls of a perfectionist mindset, how to improve your performance (athletic or otherwise), stress management and his pillars of wellness. 

***HAVE A QUESTION, SUGGESTION OR COMMENT FOR THE PODCAST? 
FILL OUT THE FORM HERE***

Resources from this Episode:

The Beet
Forks Over Knives

If you want to connect with Sun, visit the following:

Instagram: @rewirefitness
App Store: Rewire Fitness 

How can I work with Plant Centered Nutrition? 

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram:@plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

"I only ate meat because I thought I had to"

Dawnene Law is a stay-at-home-mom turned plant-based nutritionist from British Columbia, Canada. Once immersed in the vegetarian community, it wasn't long before their love of animals turned them towards a primarily plant-based diet. Becoming plant-based has drastically changed Dawnene's health and outlook on life and the world, and she now she has felt compelled to help others feel the same. Now as a Nutritionist, she helps moms and busy women stop dieting and eat more plants so they can lead a healthy lifestyle and feel like themselves again.

Hear the story of Dawnene and her family's transition, the health benefits they have been experiencing and the advice she gives to help your family make the change!

***HAVE A QUESTION, SUGGESTION OR COMMENT FOR THE PODCAST? 
FILL OUT THE FORM HERE***

Resources from this Episode:

“The Game Changers” Documentary 

“What the Health?” Documentary

Erin Janus “Dairy is Scary” YouTube video

If you want to connect with Dawnene, visit the following:
Instagram:  @purelyplantiful
Website: www.purelyplantiful.ca

How can I work with Plant Centered Nutrition? 

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram:@plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

"When you go grocery shopping everything you put in your cart should have a purpose"

Chef Lei Shishak received her culinary training at the CIA in New York. After working as Executive Pastry Chef at notable west coast restaurants, including Michael Mina's Stonehill Tavern, and being named Pastry Chef of the Year by Southern California's noted Riviera magazine, Lei founded Sugar Blossom Bake Shop in San Clemente, California, and has been featured in People, Sunset Magazine, Orange County Register, KTLA Morning News, PBS, and many more media outlets.

She lived the life of a typical busy chef and followed their typical poor diets. During the pandemic, she started to prioritize her health and moved towards a more plant-forward way of eating.

She is the author of multiple cookbooks, including Beach House Baking, Beach House Brunch, Beach House Dinners, Farm-to-Table Desserts, and Easy Plant-Based Cooking for Two.  and holds a certificate in Plant-Based Nutrition from the T. Colin Campbell Center for Nutrition Studies.

Today she is here to give you cooking hacks, advice and tips from someone who is relatively new to plant-based eating like so many of you listening out there!

***HAVE A QUESTION, SUGGESTION OR COMMENT FOR THE PODCAST? 
FILL OUT THE FORM HERE***

Resources from this Episode:

Lei's brand new cookbook: "Easy Plant-Based Cooking for Two" 

Lei's Favorite Plant-Based Recipe: Mushroom Risotto

Allrecipes.com

If you want to connect with Lei, visit the following:
Instagram:  @leishishak
Website: leishishak.com

How can I work with Plant Centered Nutrition? 

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram:@plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

"The ironic thing about the standard american diet is that it's much more deficient in micronutrients whereas a plant-based momma is flooding her body full of the nutrients she needs"

Today we welcome Jenna Rude, who is helping to spread the message that raising a plant-based family is not that hard, is healthy and certainly is nothing to be ashamed of. In fact, it is quite the opposite. Jenna has been living loud and proud since childhood. And now wants to help other families do the same. 

Jenna Lee Rude and her husband Jake are raising their two little girls the plant-based way. Jenna was raised predominantly plant-based by her parents and after college, fully committed to a whole food plant-based lifestyle in her early twenties. At the age of 25 she leveled up her passion project to her dream career by achieving the position of National Marketing Director with a multi-billion dollar global health food company and continues today, via her family's Health Made Simple PRO platform, leading a global team of over 2,000 influencers to build and scale successful businesses rooted in their passions. She is also the founder of the brand new family friendly app, Raised on Plants! Thanks to this plant powered movement and Raised on Plants she is curating and spreading education, events, valued content, and resources for anyone interested in simply living a more plant powered lifestyle!  

***HAVE A QUESTION, SUGGESTION OR COMMENT FOR THE PODCAST? 
FILL OUT THE FORM HERE***

Resources from this Episode:

If you want to connect with Jenna, visit the following:
Instagram: @RaisedonPlants 
Website: RaisedonPlants.com
App Store:  Raised on Plants

How can I work with Plant Centered Nutrition? 

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram:@plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

"You don't realize how important your foot health is, until they start hurting"

We talk a lot about plant-based eating and how it impacts our day to day wellness. Today we zoom in and discuss the effect a plant-based diet has on our foot health. We welcome Podiatrist, Dr. Blanchette, who is plant-based and says it was one of the best decisions of her life!

She believes that a plant-based diet can help her patients that may be suffering from ailments like diabetes or obesity that can lead to decreased load on the lower extremities. We also discuss these serious foot complications as well as other common difficulties related to our feet. 

If you want to connect with Dr. Blanchette, visit the following:
Instagram: @compfootandanklecare
TikTok: @dr.blanchette.dpm
Website:  comprehensivefootandanklecare.com

How can I work with Plant Centered Nutrition? 

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram:@plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

"I’m proud to show the world that you can eat well AND affordably while cooking plant-based."

As American grocery bills skyrocket, plant-based eaters have an opportunity to save a ton of money. Get ready to take notes y'all! Toni, aka Plant Based on a Budget is here with TONS of tips for you on how to save time and money when eating plant-based. She says with the right plan you can eat for less than $35 per week!

Toni Okamoto is the founder of Plant-Based on a Budget, the popular website and meal plan that shows you how to save dough by eating veggies. She’s also the author of the new "Plant-Based on a Budget: Quick and Easy" Cookbook, and the co-host of "The Plant-Powered People" Podcast. Okamoto’s work has been profiled by NPR, NBC News, Parade Magazine, and she’s a regular presence on local and national morning shows across the country, where she teaches viewers how to break their meat habit without breaking their budget.

Resources from this Episode:
 
Toni's Free Meal Plans
"What the Health?" Documentary
Pre order "Plant Based on a Budget: Quick and Easy" Cookbook: Comes out March 7th! 

If you want to connect with Toni, visit the following:
Instagram: @plantbasedonabudget
Website: plantbasedonabudget.com
Podcast: The Plant Powered People Podcast

How can I work with Plant Centered Nutrition? 

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram:@plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

"If you know your why for plant-based eating then you are more likely to succeed."

Sneha Jain joins us another Registered Dietitian & a Certified Diabetes Educator. She  serves the East Bay Area’s  vulnerable and underserved communities to promote wellness and prevention of chronic diseases.  She was born and raised in an Indian Jain vegetarian family.  Jainism is one of the world's oldest religion that originated in India > 2500 years ago. Today it’s a minority religion and almost all Jains are vegetarians in line with guidance to pursue ahimsa which means non violence to all living beings.  

We discuss her upbringing as a faith-based vegetarian, her acclimation to the US and what day to day struggles she helps her clients overcome. This was a fascinating look into a plant forward lifestyle from a completely different perspective.

If you want to connect with Sneha, visit the following:
Instagram: @the.vegetarian.dietitian

How can I work with Plant Centered Nutrition? 

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram:@plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

Happy 100th Episode to the Podcast!

"It's okay to say I'm not happy with where I'm at, but I'm happy with myself"

If you have been thinking about going vegan, John Lewis, aka Bad Ass Vegan, should be one of your first stops. Today, John has taken his passion for health and is now directing his first feature-length documentary focused on food and social justice.  John has teamed up with the maker of the award-winning “What The Health” to create their joint venture “They're trying to kill us". He also has his own book coming out March 14th! See the links below to pre-order!

John’s education in business coupled with his love for health and fitness gave him the ability to start his venture – Bad Ass Vegan – a health and nutrition company that strives to educate individuals on plant-based nutrition. As a well-renowned fitness expert, John Lewis has spent over 2 decades in the health and fitness industry and played Division I college basketball. John is highly passionate about not only his own health and fitness but that of others as well. This is evident through his motivational messages either through his international public speaking engagements or simply through his social media outlets.

Resources from this Episode:

Pre-Order Badass Vegan: Fuel Your Body, Ph*ck the System, and Live Your Life Right

Torre Washington
John Salley
Rich Roll

Vegan Street Fair

If you want to connect with John, visit the following:
Instagram: @BadAssVegan
Website: BadAssVegan.com

How can I work with Plant Centered Nutrition? 

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram:@plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

Brene Brown says "imperfections are not inadequacies; they are reminders that we’re all in this together"

We are always preaching about progress not perfection. But sometimes the formula of social media with constant filtered and curated photos make it feel like there are so many out there leading perfect lives. 

We wanted to inspire connection and practice our own vulnerability. Since we are usually hearing others discuss their struggles on the podcast, Katie and I thought it was long overdue for us to take our turn. We take a few minutes to discuss our struggles so that it is clear, we're all in this together. 

*Trigger Warning - disordered eating*

Resources from this Episode: 

Katie's Podcast Episode

"Intuitive Eating"

Brene Brown Ted Talk

Stephanie Buttermore Video 

How can I work with Plant Centered Nutrition? 

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram:@plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

"When you start understanding the human body down to the cellular level, you are changing the conversation."

As a 4th-generation physician, Bill Rawls, MD has dedicated his life to medicine. But when faced with a personal health crisis in his late forties with Lyme disease, everything changed. In his quest to regain his health, Dr. Rawls was confronted with the limitations of conventional medicine and knew he had to find his own path to restore wellness. For the past 15 years, he has extensively studied the science behind herbal therapies and new sustainable approaches for protecting health. Today, Dr. Rawls shares the revelations that helped him and thousands of others reclaim their lives. 

Resources from this Episode: 

"The Cellular Wellness Solution"

"Unlocking Lyme"

If you want to connect with Dr. Rawls, visit the following:
Instagram: @vitalplan
YouTube: Vital Plan 
Website: VitalPlan.com

How can I work with Plant Centered Nutrition? 

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram:@plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

I love debunking myths! Especially myths based on my favorite topic of nutrition. So when a friend sent me this article, I knew I wanted to share it with all of you! Listen to Katie and I argue with the NYT on whether or not we agree with these 10 popular nutrition myths. And of course, we always give our plant-based perspective!

Resources from this Episode:
NYT Article
Episode 66: Diabetes with Kim Rose, RD 

How can I work with Plant Centered Nutrition?
One on One Coaching
"Positively Plant-Based": the Online Course

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram:@plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

"Make this change as early as possible in life. Don’t Walk. Run!"

I can't believe I get to wake up everyday and have conversations with amazing people like Robin. This was such a fascinating conversation because Robin has been working to promote plant-based living for decades! 

Robin Jeep was a gourmet chef to the stars in LA when a serious accident in 2002 triggered gut health and autoimmune issues. Searching for answers she read Joel Fuhrman, MD’s #1 New York Times's best selling book, Eat To Live and transitioned to whole food plant-based eating in order to survive. This led her to work for Dr. Fuhrman as a dietary assistant, patient coach, and food formulator. At his clinic, she helped people reverse numerous chronic diseases like diabetes, heart disease, and autoimmune diseases just from eating plants! Since then, she’s authored "The Super Antioxidant Diet" book and educated people from around the world about the benefits of eating a WFPB diet. Her most recent endeavor is bringing her indulgent yet nutritious muffin meals to market. 

Get ready to be impressed by this 68 year old entrepreneur! 

Resources from this Episode:

"Eat to Live" by Dr. Joel Fuhrman
Dr. Joel Furhman
"The Super Antioxidant Diet and Nutrition Guide: A Health Plan for Body, Mind, and Spirit" by Robin Jeep
Kickstarter Campaign

If you want to connect with Robin, visit the following:
Instagram: @enlivenfoods
Website: RobinJeep.com
Website: enlivenfoods.com

How can I work with Plant Centered Nutrition? 

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram:@plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

"Women can still thrive during this transition!"

Clara Luliano is a Registered Dietitian who helps women thrive in menopause with a plant forward approach. She has worked in the health and wellness industry for more than 20 years. She started to notice that her midlife clients were struggling not just with weight gain, but low mood, brain fog, apathy, acne, hair loss and body aches. She has made it her focus to help women with this midlife transition. 

Today we discuss, what women can expect during their transition and how we can still thrive on a plant-based diet. 

If you want to connect with Clara, visit the following:
Instagram: @vegan.menopause. dietitian
Website: nutriclaraty.com

How can I work with Plant Centered Nutrition? 

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram:@plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

"Plant-based is another way to live more consciously rather than following what has always been done"

Today I welcome Beth; a mom, health coach and cancer survivor. She has found plant-based eating to be a way to make sure that she is around for as long as possible for herself and her family. But she wanted to make sure she ENJOYED that journey as well! We discuss how she made her transition fun and sustainable without sacrificing pleasure! 

If you want to connect with Beth, visit the following:
Instagram: @TrifectaPilates
YouTube: TrifectaPilates 
Website: TrifectaPilates.com

How can I work with Plant Centered Nutrition? 

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram:@plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

"Diet culture is this pervasive belief that your body shape is more important than your physical physical and psychological well being"

As a Registered Dietitian, intuitive eating is a huge part of my practice. This goes against the grain of what's been popular in society. Noom, Weight Watchers, Keto, SlimFast, billions of dollars gets thrown into diets. Diets and marketing that tell us, if we are smaller, we are better. If we are smaller, we are beautiful. It is part of my legacy, that I help my clients and my audience to realize how dangerous these beliefs about weight can be. I have brought Adrien, another experienced RD, to help me unpack diet culture and discuss why our mental and physical health is at risk. 

Adrien Paczosa (RD, LD, CDERD-S) has more than 20 years of experience working in the dietetic field with a focus on eating disorders, neurochemistry nutrition, and business development. In 2007, Paczosa founded and opened her first private practice in Austin, Texas called iLiveWell Nutrition. Paczosa combined evidence-based nutrition science with a compassionate approach to counseling patients to deliver health outcomes and improve patients’ day-to-day lives. 

Since then, iLiveWell Nutrition has become Nourish — a nationwide, virtual-first nutrition group focused on addressing America’s healthcare crisis through greater access to nutrition care. Paczosa now serves as the Chief Clinical Officer of Nourish and what started out as just an idea now serves thousands of patients, nearly all of whom use the service via telehealth and are completely covered by their health insurance.

Resources from this Episode: 

Don't Weigh Me Cards

Freebie

Book Recommendations:

Podcast Recommendations: 

eatriight.org - Find a dietitian 

If you want to connect with Adrien, visit the following:
Instagram: @AdrienPaczosa
Instagram: @UseNourish
Website:UseNourish.com

How can I work with Plant Centered Nutrition? 

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram:@plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

Welcome to the Best of 2022 Series!

Today's episode features some of our favorite inspirational stories from people just like you and me.  However, they have used the power of plants to change their lives for the better. 

Please enjoy Part 2 of our “Best of 2022” series!

Don't forget to enjoy The Best of 2022: Part 1

Featured Guests:

JT Turner: Episode 42
Instagram: @characteractor


Kim Remmert: Episode 60
Instagram: @kim_remmert

Caitlynn Howarth: Episode 40 
Instagram: @thecaitlynhowarth

Mercedes Sudheimer: Episode 65
Instagram: @mercedes.xvx

Reanna Kicinski: Episode 48
Instagram: @thechristianvegann

Kate Cody: Episode 83
Instagram: @katemaria22

Andrea Pender: Episode 87
Instagram: @theandreapender

Allison Clark: Episode 86
Instagram: @empoweredhealthllc

Erin Roesch: Episode 56
Instagram: @erin.c.roesch

Michelle Bowman : Episode 73
Instagram: @michele_bowman07

Welcome to the Best of 2022 Series!

We will break this series down into two episodes. This first episode will be featuring some of the plant-based experts that have bestowed their wisdom upon on us.

If you are new to Plant Centered and Thriving, this episode will be an amazing place to start to get all of the best nuggets of information from our experts. If you are a long time listener, rediscover the expertise and insight these amazing gurus share with us once again.

Please enjoy Part 1 of our “best of 2022” series!

Stay tuned for Part 2! 

***Call to Action!  Email us and let us know what you want to see in 2023! ***
 
Featured Experts:

Dr. Will Bulsiewicz: Episode 58
Instagram:@theguthealthmd

Trudy Stone: Episode 46
Instagram: @trudyestone

Dr. Yami: Episode 61
Instagram: @thedoctoryami

Kim Rose: Episode 66
Instagram: @the.bloodsugar.nutritionist

Corinne Angelica: Episode 68
Instagram: @corinneangelica

Lenore Bradford: Episode 63
Instagram: @piedmont_farm_animal_refuge

Nicole Evangelist: Episode 72
Instagram: @thepoopmethod

Kathleen Oswalt: Episode 74
Instagram: @eatlovetriathalon

Dr. Matthew Nagra: Episode 77
Instagram: @dr.matthewnagra
 
Lucy Call: Episode 79
Instagram: @lucycall_rd

Crysta Pollitt: Episode 62
Instagram: @plantbased_motherhood

Dr. Robynne Chutkan: Episode 80
Instagram: @gutbliss

Happy New Year to this amazing community!

In this episode, Katie and I reflect on our first full year of hosting this podcast! We couldn't be more proud of an amazing year full of information and inspiration. And we are so grateful to all of you for your continued support!

We discuss predictions about where the plant-based industry is headed in 2023.

And we end with a call to action to you!

Let us know what you want to see in 2023. Which guests would you like to see? Do you know someone with a great plant-based story? Do YOU have a story you want to share? Send us an email! 

Email: ashley@plantcenterednutrition.us

Resources from this Episode:

Stay tuned for this episode in 2023 withJohn Lewis aka Badass Vegan

Podcasts

Episode Mentions

Sources

How can I work with Plant Centered Nutrition? 

If you want to connect with Ashley, visit the following:

Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram:@plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

"You don't have to be vegan to enjoy vegan food!"

I am lucky enough to live in a city that boasts several vegan restaurants. However, 10 years ago, I could not make this same claim. In 2013, The Fiction Kitchen made history by becoming the Capital City's only 100% vegan/vegetarian restaurant. Their mission is to bring thoughtful, creative and approachable vegan/vegetarian cuisine prepared with the freshest seasonal and locally sourced ingredients. 

Recognized for its diverse menu, local beers, thoughtful wine selection and signature cocktails, The Fiction Kitchen is perhaps best known for treating omnivores to a satisfying, often mind-blowing introduction to vegetarian cuisine. 

 Chef Caroline Morrison is a North Carolina native  who opened this amazing eatery with her partner/co-owner, Siobhan Southern. This year they'll be celebrating Fiction Kitchen's 10 year anniversary! Today she has joined me to give us the backstory of what inspired her to take such a huge risk and why she believes they are still so successful after all these years.  I am ecstatic to showcase this local destination! 

If you want to connect with Fiction Kitchen, visit the following:
Instagram: @thefictionkitchen
Website: thefictionkitchen.com
Online Ordering
Make Reservations

How can I work with Plant Centered Nutrition? 

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram:@plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

"We all have to start somewhere" 

I am thrilled to welcome Kim Campbell, acclaimed author of three cookbooks: PlantPure Comfort Food Cookbook, PlantPure Nation Cookbook, and the PlantPure Kitchen Cookbook. She is the Director of Culinary Education at PlantPure Nation, where she has developed hundreds of delicious whole food plant-based recipes using no processed oils.  She also has led development of one of the largest plant-based frozen entrée lines on the market. 

Kim is the daughter-in-law of Dr. T. Colin Campbell, considered by many as at the science ‘father’ of the rapidly growing plant-based nutrition movement.  Fueled by her passion for the plant-based nutrition message, Kim has created recipes, food lines, and cookbooks that have helped change the way people view the food they put in their bodies.

Kim joins me today to discuss her brand new cookbook, PlantPure Comfort Foods as well as another passion project, PlantPure immersions. I did not want this conversation to end! 

Resources from this Episode:

STAY TUNED! New Documentary "From Food to Freedom" comes out in January 2023!
 
If you want to connect with Kim, visit the following:
Website: PlantPure Nation
PPN Instagram: @PlantPureNation
PPN Youtube: PlantPure TV
Kim's Instagram: @PlantPureChef

"I would have a giant glass of milk every night before bed"

Andrea Pender joins me today as one of my long time plant-based social media comrades. I am so excited for her to share her story because she started like so many of us did, as far away from a vegan diet as you could imagine. Meat and potatoes dominated her plate, rarely, did she even see a vegetable growing up. But now, 10 years later, she is fully vegan and flourishing. I love to share stories like hers to inspire listeners who may think that it's impossible to give up things like milk. It is absolutely possible! Listen to Andrea to learn how and why she did it.

Resources from this Episode:
The China Study

If you want to connect with Andrea, visit the following:
Instagram: @theandreapender
Website: andreapender.com

How can I work with Plant Centered Nutrition? 

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram:@plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

"People are so sick and it has become so normal and you don’t know that it's not normal until you become healthy."

Allison Clark was diagnosed with Hashimoto's Hypothyroidism more than 10 years ago and was struggling with symptoms despite being on medication. In January 2021, she transitioned to plant-based eating and immediately started seeing a decrease in severity of symptoms. A year and a half later, she learned her Hashimoto's had gone into remission!  Through this journey it has become her mission to educate and empower women in their own thyroid health. She is now a health and wellness coach specializing in helping women with thyroid disorders through her business, Empowered Health. 

This episode reminds us of the importance for being an advocate for your own health and well being. Thank you for the inspiration Allison! 

Resources from this Episode: 

Parsley Health Holistic Medicine 

Earthy Andy on IG 

If you want to connect with Allison, visit the following:
Instagram: @empoweredhealthllc
Website: empoweredhealthllc.com
Email: allison@empoweredhealthllc.com

How can I work with Plant Centered Nutrition? 

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram:@plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

The holiday season is upon us!

We have 27+ gift ideas in the following categories to help you on your quest to find the perfect gift for the plant lover in your life:

1. Food

2. Donations

3. Books

4. Kitchen Gadgets

5. Education/Interactive

Podcast Sponsor:
www.lovecomplement.com/ashley
Use coupon code ASHLEY10 for 10% off 

SWEEPSTAKES CLOSED!

Ashley: "Do you worry about your protein intake? 
Korin: "NO!"

I am so excited to welcome Korin Sutton, a vegan body builder, and coach of Plant Built and Vegan Strong.  Korin is a ISSA Certified Sport Nutritionist and Fitness Trainer, a Mad Dogg Athletics Certified SPIN Instructor and has his AA in Exercise Science. He was in the military for 8 years and served in Operation Iraqi Freedom III and IV. 

He comes to us weeks after his team blew the competition away at the recent Mr. America competition.  Korin and I put to rest the stereotypes that are out there about vegans, muscle growth and athletic performance. 

Resources from this Episode: 

If you want to connect with Korin, visit the following:
Instagram: @korinsutton
Website:https://bodyhdfitness.com

Podcast Sponsor:

www.lovecomplement.com/ashley
Use coupon code ASHLEY10 for 10% off 

SWEEPSTAKES CLOSED!

"Literally, within a month or two of being plant-based, I didn't wake up in pain anymore"

Kate, a clinical psychologist from NYC, was diagnosed with juvenile rheumatoid arthritis when she was 15. After years of being on and off NSAIDS, which contributed to digestive issues, Kate has discovered a path of managing her arthritis symptoms with nutrition. She’s been primarily plant-based for almost 9 years, and she has not been on medications for her arthritis since making this change. Her story is a beautiful reminder of how food can serve as medicine.

Resources from this Episode:

Eat to Live

Adopt a Turkey 

If you want to connect with Kate, visit the following:
Instagram: @katemaria22

Podcast Sponsor:

www.lovecomplement.com/ashley
Use coupon code ASHLEY10 for 10% off 

SWEEPSTAKES CLOSED!

"I really wanted to heal my body from a root cause approach"

I'm thrilled to welcome another expert this episode, that emphasizes the importance of gut health. Bridgette, a functional medicine dietitian, heals her own unhealthy body and gut. This sparks a journey of discovery which led to her work with private clients and then starting her own supplementation company. She now provides clients with personalized supplements that were chosen to suit their own special needs.

Resources from this Episode:

Take your personal gut quiz 

Go to GutPersonal to use your special discount code: PLANTCENTERED  to receive 10% off at checkout

If you want to connect with Bridgette, visit the following:
Instagram: @gut.personal
Website: GutPersonal 

How can I work with Plant Centered Nutrition? 

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram:@plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

Happy Halloween 🎃🎃🎃

This week's episode is a special Halloween edition of Plant-Based FAQs that will highlight some common assertions associated with plant-based eating.  Together we will unpack them to decide if they are, in fact, a Trick? or a Treat?

Resources from this Episode: 

How can I work with Plant Centered Nutrition? 

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram:@plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

Podcast Sponsor:

Complement’s Feel Good Black Friday Sale

Good health. Good deeds.

This year’s Black Week promotion is poised to be our biggest yet. With a large influx of new contacts anticipated through the viral giveaway and partnerships with brands like Plant-Based News to drive traffic, we’re in a better position than ever before.

The theme is Feel Good Black Friday Sale, where you’re doing good for your health and the world.

The core discounts are as follows:

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"70%-80% of your immune system, of the actual immune cells, are located in your digestive tract!"

This is our third episode focusing on gut health.

We have discussed the importance of feeding our gut with a variety of plants.
We have discussed the mind-gut connection.
And today Dr. Robynne Chutkan is here to discuss the connection between our gut health and our immunity. 

We cannot emphasize enough, the impact that what we put into our bodies is having a huge impact on our health. I know this episode will act as even more evidence to show the importance and benefits of eating more plants!

Resources from this Episode:

Will Bulsiewicz - the Gut Health MD
Dr. Robynne Chutkan's 4 Books: 

If you want to connect with Dr. Chutkan, visit the following:
Instagram: @gutbliss
Website: DrRobynneChutkan.com

Podcast Sponsor:

www.lovecomplement.com/ashley
Use coupon code ASHLEY10 for 10% off 

SWEEPSTAKES CLOSED!

"Whatever you are worried about, when you tap on it you are teaching your nervous system hey it’s okay to have this thought"

Nothing gets me stressed like the holidays. And so many of my clients feel the same. We wanted to provide you, the listeners, with some coping strategies that will help get you through the holiday season.  

Lucy Call is an anti-diet dietitian and EFT tapping practitioner that helps people heal their relationship with food and body through intuitive eating, EFT tapping, and proactive self care.

Today Lucy walks us through an EFT tapping session and shows us the numerous benefits a tool like this can provide, specifically for dealing with stress around food, the holidays, body image and cravings.  

Resources from this Episode: 

Watch this episode on YouTube

If you want to connect with Lucy, visit the following:
Instagram: @lucycall_rd
Podcast: The Michelle and Lucy Show 

How can I work with Plant Centered Nutrition? 

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram:@plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

"Everyone's vegan when they are running!"

Can you still be plant-based and be powerful runner? Some say no, but running coach, Claire Bartholic, says heck yes you can! Coach Claire has helped hundreds of runners chase their dreams and conquer big goals. She discusses the ins and outs of running while plant-based; how to get started, how to fuel and how to perform at our best. Her coaching philosophy combines science-based training, plant-based nutrition, and mindset techniques to unlock every runner's true potential. 

Claire is an ASFA certified running coach, sports nutrition specialist and is a 2:58 marathoner! Click the links below for more info on how to train with her! 

Resources from this Episode: 

If you want to connect with Coach Claire, visit the following:
Instagram: @theplantedrunner
Website: theplantedrunner.com 

How can I work with Plant Centered Nutrition? 

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram:@plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

"Soy is just a bean."

Soy is one of the most controversial topics in the plant-based community and one I get questions about on a daily basis. I really wanted to provide my followers with education and lay to rest their concerns about soy. I knew I needed backup.

Today, I welcome Dr. Matthew Nagra, a Naturopathic Doctor, devoted to bringing the most up-to-date evidence-based nutrition information. He’s certified in plant-based nutrition through eCornell and the T Colin Campbell’s Center for Nutrition Studies. He often tackles misinformation around diet and nutrition, and deep dives into the latest nutrition research. Together, we tackle the following myths about soy:

1. Soy causes breast cancer
2. Soy causes breast growth in men
3. Soy effects our hormone levels
4. Soy should be consumed in limited quantities

Resources from this Episode: 

If you want to connect with Dr. Nagra, visit the following:
Instagram: @dr.matthewnagra
Website: https://drmatthewnagra.com/
Facebook Group: Dr. Matthew Nagra

How can I work with Plant Centered Nutrition? 

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram:@plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

“Perfectionism refers to a set of self-defeating thoughts and behaviors aimed at reaching excessively high unrealistic goals. Perfectionism is often mistakenly seen in our society as desirable or even necessary for success. However, recent studies have shown that perfectionistic attitudes actually interfere with success. The desire to be perfect can rob you of a sense of personal satisfaction."

These perfectionistic tendencies have started to bleed into the health and wellness spaces and most definitely into our plant-based and vegan communities. I have been the victim of some of these unrealistic expectations so I wanted to take the opportunity to reach out to our listeners and give them my perspective. 

In this episode we will: 

Katie and I hope you enjoy our thoughts on this subject and as always we encourage you to reach out to us to share yours.

Resources from this Episode: 

How can I work with Plant Centered Nutrition? 

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram:@plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

Today we celebrate our 75th episode in my own backyard!

I usually bring you experts or amazing stories. Today, I bring you inspiration of a different sort; a cross-section of folks, young and old, those who have been vegan for years and those who just started, people from the triangle area of Durham, North Carolina.

I asked them 1) WHY they transitioned and 2) if they would provide any advice for anyone thinking about changing their eating habits.

I hope you will be enlightened as much as I was at how differently we all arrive to a similar goal.

Thank you Durham!

Resources from this Episode: 

Triangle Veg Fest

How can I work with Plant Centered Nutrition? 

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram:@plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

"In triathlons, nutrition is the fourth leg because it is so important." 

Today we welcome, Kathleen, who is a registered dietitian that gives nutritional guidance and support to plant-based endurance athletes. Together with her husband Don, they focus on plant based nutrition and mindset to empower endurance athletes to fuel their athlete body fearlessly for sustained energy, endurance and faster recovery. 

In today's episode, Kathleen is here to give tips and tricks to our listeners on how to fuel their body before, during and after their workouts, the plant-based way. 

Resources from this Episode: 

If you want to connect with Kathleen, visit the following:
Instagram: @eatlovetriathalon
Website: eatlovetriathalon.com
Facebook Group: The Plant Powered Athlete 

How can I work with Plant Centered Nutrition? 

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram:@plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

"It's never too late to learn something new!" 

We all come to plant-based living for different reasons. Some do it for the animals, some for the environment.  Michele Bowman and her husband Rick had a huge health scare.  And plant-based eating literally saved his life. In just a short 8 weeks, the change in Rick's bloodwork will shock you. They are in there late 50’s and just recently adopted this way of eating and are a reminder that it is never too late to change.  Thank you to Michele for sharing this beautiful testament of the power of plants.  

Resources from this Episode: 

If you want to connect with Michele, visit the following:
Instagram: @michele_bowman07
YouTube: Less Stuff More Life Whole Plant Based Eating 

How can I work with Plant Centered Nutrition? 

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram:@plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

"It is impossible to maintain this "A+" narrow view of what health is."

This episode is going to totally change the way you think about your relationship with food FOREVER
! 
Today we discuss the gut-brain connection and the huge effect it might be having on the foods you think you can and can't eat. We discuss the differences between food intolerance and allergies, how she really feels about at home allergy tests and ways you can start to  reintroduce foods your doctor told you to avoid.  

Nicole is a recovered health-perfectionist and has left behind over a decade of severe food intolerance. She is now an Integrative and Functional Nutrition trained Dietitian helping people experiencing food intolerance, using brain-based nutrition to expand what they can eat. 

If you want to connect with Nicole, visit the following:
Instagram: @thepoopmethod
Tik Tok: @thepoopmethod

How can I work with Plant Centered Nutrition? 

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram:@plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

"You have to accept that sometimes you are going to have an amazing food experience and sometimes you won't."

Today I welcome, Brighde Reed, owner of World Vegan Travel. Her touring company runs high-quality and high-value worldwide adventures for vegans and vegan-friendly travelers. She outlines 9 amazing tips for vegan travelers that will help alleviate any stress you might face.  

Adjust your mindset Website and apps Pack tools and supplies Eat veggies and fruits at least once a day Be prepared Let the accommodations know your preferences ahead of time Learn or get access to the language of the place you are going Use social media Utilize the professionals 

Resources from this Episode: 

If you want to connect with Brighde, visit the following:
Instagram:@worldvegantravel
Facebook: World Vegan Travel
Website: World Vegan Travel
YouTube: World Vegan Travel
Podcast: World Vegan Travel

How can I work with Plant Centered Nutrition? 

"Our spouses, 4 children and 10 grandchildren are all plant-based"

These two powerful women tell me their amazing story including: what it's like to collaborate with family, where beginners should start, the incredible benefits women in particular will benefit from a plant-based diet, and most importantly, what sets their amazing cookbook apart.  

Ann Crile Esselstyn graduated from Smith College and received a master’s in education from Wheelock College. She taught English and history for twenty-seven years, receiving the Hostatler Award for Outstanding Teaching, and was a field hockey coach for fifteen years. She juggled raising four children, teaching, and figuring out plant-based, oil-free ways to cook that are delicious and appealing. Since 2000, she has focused on creating recipes to prevent and reverse heart disease and counseling patients on how to prepare and eat plant-based foods. She has frequently been referred to as “the Julia Child of plant-based cooking.” 

Jane Esselstyn, R.N., is a wellness instructor and a plant-strong presenter and cook, as well as a married mother of three. She loves presenting about disease prevention through nutrition and, like the rest of her family, has been plant-strong for more than twenty-five years. She has been a sex education teacher to middle school boys and high school girls for more than two decades, and helps them learn about the amazing benefits of plant-based foods.

Resources from this Episode: 

Pre-order "How to Be a Plant-Based Woman Warrior"

If you want to connect with Ann & Jane, visit the following:
Instagram: @jane_esselstyn_rn
Website: https://janeesselstyn.com/
YouTube: Jane Esselstyn

How can I work with Plant Centered Nutrition? 

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram:@plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

"Being focused on purity does not help the animals."  

I am lucky enough to be in a community that is very vegan friendly. The Triangle owes the IG account Bull City Vegan and the woman behind this account, Leeanne Siart, a huge thank you for making our community great. I knew I had to have her on the podcast to find out why she does what she does.

Bull City Vegan which was formed 12 years ago to promote vegan dining options in Durham NC including with the Bull City Vegan Challenge that challenged local chefs to add vegan options to their menus and diners voted on the best.

Leeanne has a Master of Science degree in Conservation Biology with over 25 years of experience working with various environmental and animal advocacy organizations including conservation research on turtles, fighting old-growth logging in Oregon, and patrolling for illegal fishing in the Galapagos Islands with Sea Shepherd. Since 2006 she has been working for PETA supporting animal liberation campaigns.   

Resources from this Episode: 

Happy Cow

List of Vegan Friendly Dining in the Triangle

Leeanne's Favorite Vegan Cheese

Leeanne's Favorite Vegan Recipe: Tempeh Stir Fry

If you want to connect with Leeanne, visit the following:
Instagram: @bullcityvegan
Facebook: bullcityvegan
Website: bullcityvegan.com

How can I work with Plant Centered Nutrition? 

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram:@plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

***Only 2 Spots left for the Plant Centered Retreat - Sign Up Here!***

"Whenever I work with clients who have painful periods I recommend a plant-based diet."

If you have a period, then this episode IS A MUST LISTEN!!!!!

Corinne is back as our first ever repeat guest on the podcast!  She schools me on the ins and outs of our menstrual cycle. And I am embarrassed to admit there were things I learned today that I had never heard of before. Like did you know there are 4 phases of menstruation??? These phases are like the seasons and have a HUGE effect on all of our systems. Corinne lets us know how to understand these phases and help identify when things have gone awry.

Corinne is a former High School teacher turned Certified Holistic Nutritionist, Podcaster & Speaker who empowers women to address the root cause of their symptoms, honor their cyclical nature & heal naturally to find inner peace and overall well being. Corinne teaches women how they can have more energy, better moods, a pain free regular period, boosted fertility, thrive with PCOS & overall improve their quality of life by aligning to their cycle. Corinne’s passion for wellness came out of her own health struggles of an irregular/non existent period, migraines, body rashes, facial hair growth & IBS all which stemmed from undiagnosed PCOS. It’s now her mission to help as many women as possible feel their absolute best with proven strategies so they can fully show up to their life.

Resources from this Episode: 

Corinne's First Appearance: Episode 7

Episode 123 of Corinne's podcast: Why ovulation strips & apps are NOT accurate & how to truly track ovulation!

If you want to connect with Corinne, visit the following:
Instagram: @corinneangelica
Podcast: MIND Your Hormones 

How can I work with Plant Centered Nutrition? 

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram:@plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

***Only 2 Spots left for the Plant Centered Retreat - Sign Up Here!***

The first step in tackling a food craving is understanding why it’s there. Ask yourself, “Why am I having this craving?” or “Where is this craving coming from?” 

 Cravings are part of being human. They happen to each one of us at some point. Food cravings may feel frustrating, overwhelming like something you think you can’t control. But, cravings don’t have to control you if you spend some time figuring out the root cause. Cravings can be triggered by a number of factors and we’re going to dive into some of them today.

1. Emotions: You’re stressed, sad, overwhelmed, anxious, etc.
2. Your blood sugar is getting low
3. Your hormones are out of balance
4. You are tired, exhausted, or not getting enough sleep
5. You’re not drinking enough water
6. You have a nutrient imbalance
7. You’re dieting

Resources from this Episode: 

Nowak J, Podsiadło A, Hudzik B, et al. Food intake changes across the menstrual cycle: A preliminary study. Piel Zdr PChao A, Jastreboff A, White M, et al. Stress, cortisol, and other appetite related hormones: Prospective prediction of 6 month changes in food cravings and weight. Obesity 2017(25.4):713-720.

How can I work with Plant Centered Nutrition? 

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram:@plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

***Only 2 Spots left for the Plant Centered Retreat - Sign Up Here!***

"All foods can fit into a blood sugar friendly diet."

Today's episode is a crash course in diabetes.  Kim Rose, RDN, helps explain the difference between type I & II, what symptoms we can look for, how to diagnose and why she thinks diabetes can't be reversed.  

Kim Rose is a Florida based registered dietitian nutritionist with a focus on health and wellness concerns for underserved populations. Her inclusive approach and philosophy revolve around "making nutrition easy and attainable" by addressing common and complex food and wellness topics for the general public and health professionals alike. Kim has a decade of professional experience and dedicates her time counseling clients in her private practice. In her spare time Kim enjoys nature watching, self-care and empowering the general public to take charge of their health. 

Resources from this Episode:

PumFu Tofu Alternative
Kim's Favorite Recipe: Jamaican Breakfast Feast

If you want to connect with Kim, visit the following:
Website: www.kimrosedietitian.com
Instagram: @the.bloodsugar.nutritionist
TikTok: @bloodsugar.nutritionist

How can I work with Plant Centered Nutrition? 

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram:@plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

***Only 3 Spots left for the Plant Centered Retreat - Sign Up Here!***

"You can still eat so many things that remind you of who you are and where you come from without harming something or harming yourself"

Mercedes is originally from Texas and moved to North Carolina with her partner three years ago. She became vegan four years ago after forming an incredible bond with her rabbit, Theodore. This transition wasn't always easy. Today we discuss how Mercedes is able to honor her heritage while exploring new territory as a vegan. One way is to re-create her favorite dishes as a child in order to fit her new lifestyle.

Resources from this Episode: 

If you want to connect with Mercedes, visit the following:
Instagram: @mercedes.xvx

How can I work with Plant Centered Nutrition? 

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram:@plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

***Only 3 Spots left for the Plant Centered Retreat - Sign Up Here!***

Why do we snack? 
Is it okay to snack? 
What is a healthy snack? 

We will answer these questions PLUS give you 40+ easy and delicious plant-based snack ideas! 

We separated our ideas into the following categories: 

Tag us on social media to let us know YOUR favorite plant-based snack!

Resources from this Episode:

Small Seed Bar 

How can I work with Plant Centered Nutrition? 

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram:@plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition