Plantbased, Not Perfect

219. top foods for glowy skin ✨ Jun 17, 2024

If you are a #skintok follower like myself then you love learning about the latest skincare and products, but I am a firm believer in less is more and that truly, beautiful skin comes from within. Today I wanted to cover the top foods scientifically proven to help with glowy skin, how I incorporate them into my weekly diet, what to avoid for glowy skin and how supplements can secretly cause acne.

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218. How to make a healthy lifestyle fun, not a punishment Jun 03, 2024

In today's episode we talk about how to make living a healthy lifestyle fun and not seen as a punishment. I encounter many people who look at working out as a chore, eating healthy as a punishment or they think I do not enjoy the way I eat - which couldn’t be further from the truth - so I thought I would share my top tips to help you enjoy living a healthy lifestyle and stop looking at health as a chore or something you have to do, but something you GET to do. From food, fitness, mindset and community, I share tips to help you move into a place where you can view living a healthy lifestyle as enjoyable not a punishment.

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Ritual Multivitamins | 25% off PBNP25 your first month

217. Q&A: Blood Type Diet, Smoothies vs. Juicing & Avoiding Grains May 20, 2024

Today's episode is a Q&A answering some commonly asked questions I get on Instagram. Is there research to support the Blood Type Diet? What is the difference between smoothies and juicing? Should you be avoiding grains in my diet? I share what the literature has to say about each topic and give my personal takeaways to help you live your healthiest life possible in the modern world.

Shop 15% off at NED at helloned.com/Plantbased

Visit my website hauteandhealthy.com | Shop my Recipe Ebooks

Follow me on IG @hautehealthy @plantbasednotperfect

216. Walking Episode: Is 10k steps a magic number? Is walking enough for weight loss? Thoughts on the 12-3-30 Trend. May 06, 2024

Today we chat about the simplest topic, but one that there is a lot of questions around: walking as a form of exercise. I always get asked if I get in 10,000 steps a day and I wanted to deep dive on this number to see if it has research behind it and what the science has to say? Is simply walking enough for health benefits and weight loss outcomes? Is there any validity to the 12-3-30 trend? What about the Blue Zones, how many steps do they walk? Plus, how many steps I get in a day and whether I add in steps on top of my regular workout routine? I answer all of these questions and more in this episode.

Visit helloned.com/plantbased for 15% off mello magnesium

215. Raw Milk: Health Food or Harmful? Apr 22, 2024

In this episode we dive into what the research has to say about the latest Tik Tok trend of raw milk. From the alleged benefits, nutritional value debate, bacterial content, allergenic effects and more, we compare pasteurized milk to raw milk and what the evidence shows on these claims. I share the key takeaways and talk about whether milk is a health promoting food for us no matter how it is processed?

NED: Visit helloned.com/plantbased for 15% off Mello Magnesium

Show Notes: hauteandhealthy.com

Follow Me @hautehealthy @plantbasednotperfect

214. Breast Implant Illness, Holistic Wellness and Turning Pain into Purpose with Karen Koramshai Apr 08, 2024

In this episode I chat with Karen Koramshai - a chef, model, wellness coach and holistic health practitioner. We talk about her childhood in Brazil, growing up in the UK and working in magazines like Glamour, Harper's Bazaar, and Esquire before her wellness journey began. Karen shares her personal experience with breast implant illness and explanting, the resources that helped her along the way and what practices she does now post illness. She goes deep on the symptoms she experienced over the years that led her to become an advocate for her own health, trying HRT, dealing with the emotional and physical loss of implants, detoxification tips post explanting and much more. We talk eating seasonally, Karen's beauty habits, workouts, favorite books / podcasts, makeup products, what she eats in a day and so much more!

Follow Karen on IG @karenkoramshai karenkoramshai.com

mentioned in the episode: @theholisticbeautycoach @bryonydeery workouts Mimi Bouchard Superhuman App VitaGlow Collagen, book: Happy Sexy Millionaire

This episode is sponsored by NED | Take 15% off with code Plantbased at https://helloned.com/plantbased

213. Peanut Butter: Aflatoxins, Regulations, Tips to Stop Mold Growth & Brands to Buy Mar 19, 2024

In this episode we dive into research on peanut butter and the controversy around aflatoxins. What the research shows, how the FDA regulates toxins, what growers and farmers do to ensure no aflatoxins in the EU and US. Steps to take with nuts and seeds to ensure mold doesn't grow when you are buying at the store or storing them at your house, as well as some brands to look for with no levels of aflatoxins. I share my overall takeaways after researching, general thoughts on nuts in a plantbased diet as well as the health benefits that outweighs the risks.

This episode is sponsored by NED who is having a birthday sale! Shop 30% off everything with code PLANTBASED + free shipping on orders over $50. This sale ends on March 28th so stock up while you can!

212. Fit for Life: Summary, Takeaways & Food Combining Controversy Mar 11, 2024

Today's episode is a summary of the famous health book Fit for Life by Harvey & Marilyn Diamond from the 80's. I cover the book's key principles, what the research says around each topic and my personal takeaways on: natural hygiene, high water content food, food combining and fruit consumption. We dive into the controversy around food combining and whether it has any validity to it, plus what the evidence suggests.

Discover how Shuteye Chai can revolutionize your sleep and get 15% off with code PLANTBASED or visit helloned.com/PLANTBASEDRitual Multivitamins | 25% off with code PBNP25

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211. Life Updates: Tattoo Removal, Matcha vs Coffee, Birth Control Feb 25, 2024

In today's solo episode I thought I would give a life update and share what has been going on in my life: from the tattoo removal process, to my two week matcha experiment and a birth control pill update - we get into everything in my health journey, in hopes it might help yours. I also answer a question on how many date bites are too many date bites.

Delaheart: Use code HAUTE15 for 15% off dry brush & lymphatic paddle

Matchas: Pique Tea, Encha Matcha, Rishi Matcha

Follow me @hautehealthy | Website | Ebooks

210. Do You Need a Multivitamin on a Plantbased Diet? Feb 12, 2024

You might be wondering if you really need to supplement with a multivitamin on a plantbased diet? In today's episode I am going to break it all down for you: from the key vitamins and nutrients we need to pay attention to and why, how we can get them through food first and what the research shows on supplementation. Plus, do they supplement in the Blue Zones and what to look for in a multivitamin when purchasing.

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Ritual Multivitamin: 40% off ritual.com/pbnp

209. An Interview with Me on: The Keto Diet, Protein on a Plantbased Diet, Hormone Health, Fiber Benefits & the 80/20 Method Feb 05, 2024

This episode is the audio from an IG Live interview with me and Nicole Anderson-James, the founder of Elemental Superfood. Nicole interviewed me on my thoughts and what the research has to say on the following topics: high protein diets, hormone health and how hormones are impacted by plants, tips to transition to a plant-centric diet and how I find balance when traveling. I hope you enjoy listening to what I believe, what the evidence supports and the practical tips I provide in this interview.

Ned CBD: Visit helloned.com/Plantbased or code Plantbased for 15% off

Elemental Superfood: 15% off with code PBNP at checkout

PBNP podcast episode with Nicole of Elemental Superfoods

Follow me @hautehealthy @plantbasednotperfect

208. Tips to Feel Satiated on a Plantbased Diet Jan 22, 2024

Today's episode covers the top reasons you might not be feeling full even while eating a healthy diet, along with tips to help you feel satiated. From nutrient absorption, to how processed foods affect satiety, and why hydration and fiber play a role, we cover the key elements to look at if you are experiencing this issue. We also speak about volume eating and calorie density, along with tips to ensure you are consuming enough calories on a plantbased diet.

Shop 15% off at helloned.com/PLANTBASED or use code PLANTBASED @ checkout

Ritual Multivitamins are 40% off thru January at ritual.com/pbnp

207. New Year Q&A: Confidence, SSRIs, Red Light Devices, Workouts & Weight Loss Jan 08, 2024

Happy New Year! Today I am answering all of your health and wellness questions to help you in setting up your healthiest year yet. From skincare and SSRIs, workouts and weight loss, confidence tips and everything in between - this episode answers everything, backed by science of course.

How to work on self confidence? What are your thoughts on SSRIs for depression/anxiety? Red Light Devices for Skin? Where to start to get healthy / weight loss? Current workout routines, Melissa Wood Health & January Challenges? How to deal with processed food cravings? Is it ok to eat soy products 2x a day? Tips to not feel guilty comparing myself to others on their health journey?

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206. Tips to Optimize Brain Health and Prevent Dementia Dec 11, 2023

This episode shares the top evidence-based tips to optimize your brain health and prevent Dementia / Alzheimer's disease. From what to eat and foods to avoid, to the key nutrients to add into your diet and pay attention to, habits to incorporate and lifestyle factors you can focus on, start improving your cognitive health today.

SPONSORS:

20% off your first order at thrivecausemetics.com/PBNP

Carawayhome.com/PBNP for up to 20% off your next purchase

Visit helloned.com/PLANTBASED or enter code PLANTBASED for 15% off NED

205. Q&A: Castor Oil, Raw Veganism, Tips to Start a Podcast & Autoimmune Health Dec 04, 2023

Today's episode is a Q&A on some popular health topics you ask about. We cover: Castor oil benefits? Can raw veganism be done healthfully? Tips to start a podcast? Benefits of a plantbased lifestyle on arthritis & fibromyalgia?

Caraway Cookware: Up to 20% off your next purchase at Carawayhome.com/PBNP NED CBD: 15% off with helloned.com/plantbased Ritual: Ritual.com/PBNP for 30% off your first month Sprout Living: PBNP20 for 20% off my fave protein powder at sproutliving.com

204. 5 tips to make your home less toxic Nov 27, 2023

In today's episode I am sharing my top 5 tips to make your home less toxic. From air quality and cleaning products, to dryer sheets, tupperware and cookware, we cover the major items to look at and why. I share my personal tips, what the research has to say and give product recommendations to help you in making the switch as you move towards a less toxic household.

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203. Skincare Trends: Colostrum, Face Yoga & Beef Tallow in Skincare Nov 20, 2023

In this episode I wanted to look into some of the popular beauty and skincare trends we are hearing about from Tik Tok to see if they have any validity behind them. I know we all love skincare and anti-aging so let’s see if there is research to support the latest fads: from taking colostrum supplements, to beef tallow in skincare and whether facial yoga / gua sha actually works? Find out more on today's episode.

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202. Supplement Spotlight: Berberine "Nature's Ozempic" Nov 06, 2023

This episode is a supplement spotlight on Berberine - touted on Tik Tok as "nature's ozempic". We deep dive on what the research has to say (if anything) on berberine's health benefits: from blood sugar and insulin resistance, to gut health and longevity, lowering cholesterol and weight loss effects. I also share key takeaways and tips if you want to incorporate berberine into your lifestyle.

SPONSORS:

Carawayhome.com/PBNP for up to 20% off your next purchase Visit helloned.com/Plantbased or code "Plantbased" for 15% off NED CBD products Ritual is offering my listeners 30% off during your first month at ritual.com/PBNP Sproutliving.com Code "PBNP20" for 20% off vegan protein powder

201. Healthy Snack Ideas & What to Look for When Shopping Oct 30, 2023

In this episode I share insight on snacking - is it healthy for us? Do we need to be snacking to boost metabolism? Also we go through healthy snack ideas to provide inspo for you next time you are shopping, from sweet to salty and everything in between. I also share research and support on certain snacks so you are armed with choosing the best option for you to live your healthiest life.

SPONSORS

Carawayhome.com/PBNP for 10% off your next purchase Visit helloned.com/PLANTBASED or use code PLANTBASED at checkout for 15% off Get 10% off your first order sitewide with code HAUTEHEALTHY at OSEAMalibu.com

200. Progesterone, Periods & Pregnancy, with Nutritionist, Sarah Marlette Oct 16, 2023

In today's episode I sat down with our favorite nutritionist, Sarah Marlette, founder of Nourish Thrive Glow, about everything related to our periods, progesterone and pregnancy. Sarah explains progesterone, its importance, signs of it being low/high, and its relationship to cortisol and thyroid. Foods to eat for healthy hormones, lab testing and hormones, thyroid issues and tips for women over 30 looking to support metabolism, hormones and tone up. We chat about how our period is a vital sign of health, ovulation, tips to support perimenopause, the truth about women needing to lift heavier after 40 and best foods to support your cycle.

Sarah shares the foundations to look at to help women heal and work towards a healthy pregnancy - top nutrients, habits and food, and protein needs. We talk her personal favorite workouts and health tools that have helped her stay active and feel strong through her pregnancy as well as how to mentally prepare your body for change when pregnant, what a day in her life looks like now, coffee consumption and castor oil, plus much more.

Sarah's Thyroid Guide

Follow Sarah on IG @nourishthriveglow

Sponsors: Carawayhome.com/PBNP or code PBNP at checkout for 10% off Sprout Living: Code PBNP20 for 20% off the best vegan protein powder Thrive Causemetics: Take 20% off your first order at thrivecausemetics.com/PBNP

199. Top tips to stay haute & healthy through Fall Oct 02, 2023

In the episode I share my top five tips to bring with you into fall to ensure you stay fit and healthy through the season. From what we eat daily and foods to limit, ways to boost our immunity, how to set up your days and weeks with the 80/20 method, tips to elevate our self care and lower stress, and prioritizing movement and sleep - we cover everything you need for your healthiest fall yet.

Carawayhome.com/PBNP to enjoy 10% off your next purchase Ritual is offering my listeners 30% off during your first month at ritual.com/PBNP NED: helloned.com/plantbased for 15% off NED

Show Notes | Ebooks | Connect with me on IG @hautehealthy

198. Disordered Eating, Gut & Hormone Health, and Mythbusting Trends with RDN Tamar Samuels, Founder of Culina Health Sep 25, 2023

Today's episode is an interview with Tamar Samuels, registered dietician nutritionist and co-founder of Culina Health - a personalized, virtual nutrition platform that pairs you with a RD and is actually covered by insurance.

Our conversation largely centers around disordered eating, gut health and hormone health, with Tamar sharing tips for listeners to navigate these issues and insight that you can apply to your life. We also get Tamar's evidence-based opinion on everything from: gluten and Ozempic, to buying organic, green powder supplements, fasting and protein. We talk a lot about what people are getting wrong when it comes to nutrition and ways to improve your health through simple changes that are accessible to all.

Follow @Culinahealth on IG and culinahealth.com

Follow @hautehealthy on IG and hauteandhealthy.com

mentioned in this episode: The Dirty Dozen EWG, Culina Health blog posts

SPONSORS

SproutLiving.com PBNP20 for 20% off my fave protein powder OSEA Malibu: 10% off your first order sitewide with code HAUTEHEALTHY Thrive Causemetics: 20% off your first order at thrivecausemetics.com/PBNP

197. Stop Aging with Glutathione Sep 11, 2023

Today’s episode is on how to stop aging with glutathione. Hailed as the master antioxidant, glutathione disposes of free radicals that bring on aging and regenerates immune cells. I explain how glutathione fights aging and disease, what the research has shown and the top tips to boost glutathione naturally from a food first and lifestyle approach.

NED: helloned.com/PLANTBASED or code PLANTBASED for 15% off Caraway: Carawayhome.com/PBNP to take 10% off your next purchase or use code PBNP at checkout Sprout Living: Use code “PBNP20” for 20% off your purchase at SproutLiving.com AG1: FREE 1 year supply of Vitamin D AND 5 free travel packs of Athletic Greens with your first purchase if you visit athleticgreens.com/hautehealthy

196. SAKARA Reset on a Budget, Updated Skincare Routine + Travel Tips Sep 04, 2023

In this solo episode I share my results from a 5 day SAKARA Gut Reset and give you guidelines, tips and shopping hacks to do your own reset at home on a budget. I also share my updated skincare routine, both day and night, favorite products I believe made changes in my skin and other lifestyle habits that play a role. We also chat on some updated travel tips I am implementing for my upcoming vacation.

This episode is brought to you by: Ritual - 30% off during your first month at ritual.com/PBNP Thrive Causemetics - 20% off your first order at thrivecausemetics.com/PBNP NED - 15% off at helloned.com/PLANTBASED or code PLANTBASED

Shop SAKARA - 20% off with code XOPBNP

Show Notes | Shop My Ebooks | Follow Me @hautehealthy

195. Superfood Spotlight: Honey Aug 28, 2023

In this episode we summarize the amazing health benefits of honey. From its nutrient profile, to all of its evidence-based benefits: from protecting against Diabetes Type 2, wound healing and weight management, to overall health, colds & coughs we share what the data has to offer. I discuss why vegans avoid consuming honey, what you should know about honey farming practices and what we should look for when choosing honey. I also provide tips when adding honey into your diet and how I add honey into my lifestyle.

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NED: Take 15% off all Ned products with code PLANTBASED at helloned.com

Sprout Living: Take 20% off vegan protein powders at Sproutliving.com with code PBNP20

194. The Tea on Green Tea: Health Benefits, Choosing Organic, Matcha & more Aug 14, 2023

This episode is all about drinking green tea for health and longevity. From cancer to anti-aging, heart disease and cognitive decline - there is a plethora of research to support the health benefits of drinking more green tea and we cover them all. We also chat about whether to buy conventional or organic tea when shopping and why, lead contamination and heavy metals, and recommended tea amounts for your daily diet. I share the difference in matcha and what to look for when buying it, plus I share my tea tips and hacks when shopping and ordering at Starbucks.

SPONSORS

Clean, vegan & cruelty-free skincare: Try OSEA's Bestsellers Body Care Set for 33% off + 10% off your first order with code PLANTBASED at oseamalibu.com

Non toxic cookware with no "forever chemicals": Visit Carawayhome.com/PBNP to get 10% off your next purchase. That’s 10% off at Carawayhome.com/PBNP or use code PBNP at checkout

Vegan & non toxic makeup from Thrive Causemetics: Get an exclusive 20% off your first order when you visit thrivecausemetics.com/PBNP

193. Why Adding Greens to Your Diet Will Change Your Life Aug 07, 2023

Today I discuss how adding in greens on a daily basis can change your life, overall health and everything in between. This is a change I made almost three years ago with adding in the lean green smoothie almost daily and have seen the biggest difference in my health. I share some of the biggest changes you will see incorporating more greens into your diet and why, what the research says to support each benefit, results I have seen personally, and we get into too many oxalates from spinach? as well as my takeaways from the book Eat to Live.

Benefits to: Gut, Mental Health, Weight, Skin, Hair & Nails, Energy, Longevity, Cancer and Disease Prevention

NED: Visit helloned.com/plantbased for 15% off

Sprout Living: Take 20% off with code PBNP20

Ritual: Ritual is offering my listeners 30% off during your first month! Visit ritual.com/PBNP to start Ritual or add HyaCera to your line up today.

192. Q&A: Botox, Health at Every Size & Tips for Living WFPB when Your Partner Isn't Jul 31, 2023

Today is a Q&A solo episode on some hot topics, backed by research and providing my personal take and tips. What do I think about Botox? Thoughts on Health at Every Size? Tips for living WFPB with a partner who is omni? I am struggling to resist cheese and unhealthy items and wanting to change that.

SPONSORS:

Use code “PBNP20” for 20% off your purchase at SproutLiving.com

Visit Carawayhome.com/PBNP or use code PBNP to get 10% off

Take 15% off Ned products with code PLANTBASED at helloned.com/PLANTBASED

OSEA's Bestsellers Body Care Set for 33% off + 10% off your first order with code PLANTBASED at OSEAMalibu.com

191. Battling Breast Cancer, Food as Medicine & Finding Passion through Pain with Spring & Mulberry Founder, Kathryn Shah Jul 17, 2023

In this episode I sit down with Kathryn Shah, founder of Spring & Mulberry. At the age of 32, after picking up a virus that turned into pneumonia, Kathryn faced death and a few years later was diagnosed with triple negative breast cancer at just 35. Through her health journey she learned that food is medicine and took her health into her own hands through research, pairing traditional Western treatments with holistic medicine. She shares her diagnosis, foods that improve the medical outcome of chemotherapy, as well as specific foods for her type of breast cancer. We get into why it is important to reduce refined sugar in your diet for disease prevention and cancers and how her research led her to creating a product free of refined sugar - Spring & Mulberry. Kathryn shares the health benefits of dates, what is misunderstood about whole fruit vs. refined sugars, the biggest business lessons she learned along the way and a day in her life of healthy habits she implements today while in remission. We also chat on listening to your intuition, the importance of doing research and making the best decision for you, finding the doctor that works for you.

Shop Spring & Mulberry date sweetened chocolate

SPONSORS

OSEA Malibu: Shop the Bestsellers Body Care Set for 33% off + 10% off with code PBNP Thrive Causemetics: Take 20% off at thrivecausemetics.com/PBNP Caraway Cookware: Use code PBNP for 10% off at Carawayhome.com/PBNP

190. Tips to Reduce Food Cravings Jul 10, 2023

This episode focused on food cravings: the science behind why we crave certain foods, how it differs from women to men, myths on nutritional deficiencies causing cravings and TONS of practical tips to help you with food cravings. I also share how my cravings have changed as my diet has shifted, ways to curb sugar cravings and the importance of greens in your diet to combat cravings you might be surprised to learn. If you battle with food cravings this episode is for you.

SPONSORS

NED | Take 15% off with code PLANTBASED Ritual | 10% off multivitamin or HyaCera by visiting the link Sprout Living | 20% off vegan protein powder with code PBNP20

Follow me on IG @hautehealthy @plantbasednotperfect

Visit hauteandhealthy.com for recipes, ebooks and more

189. Summer Glow Up Guide: Beauty and Wellness Products, Tips & Habits Jun 26, 2023

In today's episode I share beauty and wellness habits and products to help you live your hautest and healthiest summer. With my high and low product recs, we cover everything from suncare to skincare, haircare, what to eat and drink for weight loss, importance of movement, summer reading tips and everything in between.

SPONSORS

Use code “PBNP20” for 20% off your purchase at SproutLiving.com Take 15% off NED products at helloned.com/PLANTBASED or enter code PLANTBASED at checkout Shop OSEA's Bestsellers Body Care Set for 33% off + 10% off with code PBNP at OSEAMalibu.com Get an exclusive 20% off your first order when you visit thrivecausemetics.com/PBNP

188. Selecting a Plantbased Protein Powder: Types, Reading Labels and Do We Really Need Them to Thrive? Jun 19, 2023

Today’s topic is all about choosing a plantbased protein powder to answer all your questions on types, what to look for and avoid, whether we actually need it in our diet and much more. From pea, hemp, mixed, brown rice and soy - we cover the differences between the most common protein powder sources and which have the best nutritional profile. I walk you through which ingredients to avoid and what to look for on labels, as well as the importance of transparency and third party lab testing when it comes to supplements. We get into whether we really need protein powders for optimal health, how much protein we actually need in a day, and if we need more protein as we age?

SPONSORS

NED Visit helloned.com/PLANTBASED or use code PLANTBASED for 15% off

Caraway Cookware: Use code PBNP for 10% off at Carawayhome.com/PBNP

187. The SALT Episode: Healthiest Options, Health Benefits & the Truth on Supplements Jun 05, 2023

This episode is all about SALT. How to choose the healthiest option, why we need sodium in our diets and its health benefits, as well as why certain types of sodium are linked to health issues - so you can make the healthiest choices. From table salt, to sea salt and Himalayan salt, we deep dive into each providing you with tangible tips when choosing salt and what to avoid. I also answer whether salt / electrolyte supplements are legit and what the science has to say about supplementing.

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Ritual: 10% off Ritual's daily multivitamin or their new HyaCera skin capsules

186. Q&A: Eczema Tips, Gaining Weight on a Plantbased Diet & Are Oats Healthy? May 29, 2023

In this episode I answer your questions backed with research on: tips for healing eczema and what influences it, how to healthily gain weight on a plant based diet without relying on processed foods, and the research on oats and whether they are a health promoting food.

Elemental Superfood: Visit elementalsuperfood.com and use code PBNP for 15% off OSEA: 10% off your first order sitewide with code PBNP at OSEAMalibu.com NED: Get 15% off with code PLANTBASED at helloned.com/PLANTBASED

Connect with me @hautehealthy

185. How Food Affects Autism, Listening to Your Intuition and the Power of Nutrition to Heal with Elemental Superfood Founder, Nicole Anderson-James May 22, 2023

In today's episode I chat with Elemental Superfood founder Nicole Anderson-James. From an unhealthy childhood - to discovering the power of nutrition to help heal her daughter from food allergies and autism - Nicole shares her journey from creating raw desserts in LA to building a superfood bar business. We discuss autism and how food affects symptoms, especially refined sugar, healing through whole foods and the gut health connection, chronic ear infections and dairy. Nicole talks about listening to your intuition, her experience and opinion on childhood vaccinations and autism, how she eats today after everything she learned and the journey to creating a truly whole foods "bar" for her daughter. We talk about starting a business, not compromising your principles and staying true to your purpose, advice for those wanting to start a company, resources that helped her along the way, the power of meditation, plus detox protocols, supplements and advice for anyone dealing with autism or any health issues.

Enter the Elemental Superfood GIVEAWAY on IG @hautehealthy

SPONSORS

Elemental Superfood: Shop Nicole's superfood bars and crumble with code PBNP for 15% off

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184. Trader Joe's shopping tips & easy plantbased dinner ideas May 15, 2023

In this episode I walk you through the typical items I pick up at Trader Joe's outside of fresh produce; from dry goods and condiments, to snacks and frozen items. I share why I choose certain items and skip others to educate you along the grocery trip. For when you don't feel like cooking, don't enjoy it or simply have no time on your hands - I also provide examples of easy and quick plantbased meals you can throw together with tips to ensure they are nutrient dense. I hope this episode helps you when navigating TJ's, saves you money and inspires you with some new easy plantbased dinner ideas.

NED: Take 15% off Shuteye Chai or CBD with code PLANTBASED Sprout Living: 20% off the only vegan protein powder I like with code PBNP20 Thrive Causemetics: 20% off your first order when you shop the link Athletic Greens: 5 Free travel packs + 1 year supply of vitamin D

183. Tips to Drink Alcohol More Mindfully with Figlia Founder, Lily Geiger May 01, 2023

In this episode I chat with Lily Geiger - the 25-year old founder of the non-alcoholic aperitivo brand Figlia - which has been featured in VOGUE, NYT and WSJ. Whether you are interested in drinking more mindfully, are sober curious or just wanting to lessen your drinking this episode is for you. Lily shares her story and the catalyst to creating a non alcoholic beverage company in her 20s, along with advice for starting your own company in an unknown industry. We chat about society norms and pressures to drink alcohol, tips on drinking alcohol more mindfully and navigating social situations, and ways to relieve stress without alcohol. Lily discusses seeing a gap in the non alcoholic bev industry, the importance of creating a beverage that doesnt mimic the taste of alcohol and provides resources for anyone struggling or dealing with a loved one who is.

Ritual: 10% off your first 3 months at ritual.com/PBNP

OSEA: 10% off your first order with code PBNP at OSEAMalibu.com

182. Influencers quitting veganism. An evidence-based review of symptoms and tips for a sustainable lifestyle. Apr 24, 2023

In this episode we talk about the trend of influencers quitting veganism from a non judgmental place. I cite the common symptoms mentioned when people stop being vegan and use science to illustrate how many times health issues can be attributed to so much more than diet alone. We discuss genetics, restriction and disordered eating, gut and mental health, plus how being vegan doesn't equate to health.

Topics: Loss of Period, Hormone Imbalances, Gut / Digestive Issues, Protein Deficiency, Health Benefits of Fiber, B12 and Iron Deficiency, Brain Fog & Omega 3s and more

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181. the amazing health benefits of pomegranates Apr 10, 2023

Today's episode is on all of the amazing health benefits of pomegranates - from helping arthritis and fighting cancers, to improving heart health and gut health, plus providing anti-aging benefits for our skin - these little seeds pack a powerful health punch. Backed by science (always) we cover how to incorporate pomegranate seeds into your diet, why you might want to try them for certain health issues and what to look for when purchasing pomegranate juice and supplements.

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180. legumes episode: health benefits, weight loss, digestion tips & lectins Apr 03, 2023

This episode is focused on legumes. Sounds simple enough, but so many are afraid of incoporating them into their diets so we get into it today to inform you to help you live your healthiest life possible. We chat about legume's nutritional benefits and science-backed health benefits from heart health to cancer, plus how they aid in weight loss. For anyone who experiences gut issues when eating legumes I share why this may be happening and tips to better digest legumes. I touch on the annoying lectin topic, and I share how I add legumes on a daily basis as they are a cornerstone staple of the longest living people around the world.

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179. post travel recap: 10k steps, limiting alcohol, eating plantbased and tips for a healthy mindset Mar 28, 2023

In this week's episode I talk all things post travel: from eating plantbased in Australia and my in-flight tips, to why I chose to limit alcohol on vacay. I provide insight on my daily travel workouts, what the research says about 10k steps a day, plus why what you consume (shows, podcasts, tv, books) is important for your overall health.

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178. Q&A: Self Tanner, Protein Amounts, Retinol, Getting Your Steps, Avoiding Cheese, Estrogen Dominance & more Mar 13, 2023

This episode is a Q&A where I answer your questions from Instagram. From clean self tanners and fear of not eating enough protein, to low caloric beverages, thoughts on retinol, going sugar free, how many steps for a workout, the willpower to avoid cheese and estrogen dominance - we cover it all.

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177. Healthier Hacks at Starbucks Mar 07, 2023

This episode will help you navigate Starbucks to make healthier choices for your drinks and food. From knowing the sugar content in seasonal beverages, the healthiest plantbased milk options to choose from, my personal hacks and tips to ordering, and the drinks to just skip on the menu and WHY - this episode is a great resource for the next time you're ordering at Starbucks. I also share studies on the health impacts of sugar-laden beverages so you can make the best choice in our modern world. It's not about being perfect, but making the healthiest choice you can in any given situation.

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176. Things I Would Never Do on My Fitness Journey Feb 27, 2023

Today is a solo episode where we chat 5 things I would never do on my fitness journey to help inspire and provide a different perspective to help you on your own wellness path. From rest days and assigning morality to food, to lower intensity workouts and listening to your intuition - I share my top tips to help you with food freedom, stressing less, stop comparing and so much more.

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175. Plantbased on a Budget with Toni Okamoto: Meal Planning, Grocery Shop Tips, Couponing and more Feb 19, 2023

Toni Okamoto is an author and the founder of Plantbased on a Budget, the popular website and meal plan that shows you how to save money while eating veggies. In this episode Toni offers actionable tips to buying nutritious, cheaper plantbased food as well as couponing hacks, time saving and food waste strategies. In 2023 as inflation rises, Toni offers her top tip and strategies for creating plantbased meals for under $30 a week for 3 meals a day. From her personal journey going vegan at a young age, dealing with family not understanding your food choices, meal planning tips, how to shop the grocery stores and marketing tactics to watch out for - Toni shares all her wisdom to help you save time and money. We chat about fresh vs. frozen produce, her feelings on buying organic, what a typical day of eating looks like for her, self care tools that don't cost money, her experience in the What the Health Documentary and much more.

Show Notes at hauteandhealthy.com Follow me: IG @hautehealthy My Ebooks & Meal Plan

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174. Post Birth Control Pill Update: Endometriosis, Organic vs. Non Organic Feminine Products & Complex Carbs Feb 13, 2023

In this episode I share a three month update since quitting the birth control pill. From how I have been feeling, insight on endometriosis symptoms, how I track my cycle, and the research on organic vs. non organic feminine products. I also get into my thoughts on the loss of a period, the importance of complex carbs for women and ways I support myself during my cycle - from food to fitness.

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173. Lemon Balm Benefits Feb 06, 2023

This episode is all about the amazing health benefits of lemon balm. From anxiety and depression, to sleep, digestion and alleviating PMS symptoms - this small herb has some powerful potential effects shown in research. One of the first studies I ever came across on lemon balm was its positive effects on dementia and Alzheimers patients, so I have been really excited to share the research with you in this episode as it may help you or someone you love. We discuss the different ways to incorporate it into your lifestyle, some caveats and more so you are prepared with all of the info to live your healthiest life.

my not perfect obsession: D-Bronzi Anti-Pollution Sunshine Drops a la Alix Earle

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172. Q&A: My Workout Routine, Calories & Fiber, Top Beauty Products, Portion Control and more Jan 30, 2023

Today is a solo episode where I answer your questions from Instagram. From beauty tips like my favorite mascara, foundation and ice rollers, to my current workout routine and favorite dessert at the moment I share everything. We get into how many calories I consume in a day, how to prioritize fiber needs, the best way to get broccoli sprouts and my favorite recipe creators. I also provide tips on how to not feel sluggish sitting at a desk for a 9-5 job, how to not gain weight when taking a break from working out and we discuss portion control.

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Show Notes & Products Mentioned

171. Tammy Fender, the OG Holistic Skincare Expert, on Living a Holistic Lifestyle and Tips to Naturally Slow Aging Jan 23, 2023

Today's podcast guest is Tammy Fender, known among beauty editors and celebrities - from Gwyneth Paltrow to Julianne Moore - as the holistic skin guru. Tammy shares her journey with us starting at a cosmetics counter and researching the labels and ingredients, to researching and finding the answers in plants and nature over 25 years ago. She then became an esthetician to better understand the skin to topically help her clients and address their needs in a natural yet effective way.

We chat about: Tammy's intuitive relationship with holistic healing and plants from a very young age and wanting to help people. Becoming well known in Palm Beach while providing support for elective surgery patients with plantbased products. How psychology, mental wellbeing and stress impact your skin and how she treats each client from a holistic perspective. Tammy also shares what she eats in a day and her passions outside of skincare, as well as foods to avoid and add in for glowing skin, and tips to start living a more holistic lifestyle. We chat about her process of formulating new products and testing of products, her thoughts on more aggressive skincare treatments, current skincare trends and what we should all leave behind in 2023. Plus she shares natural ways to slow the aging process, her opinion on sunscreen use, saunas and so much more.

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170. Why Diets Fail, Unsubscribing from Diet Culture & Tips for Sustainable Weight Management Jan 16, 2023

In today's episode we are tackling diets; from my history with dieting, the reasons fad diets don't work and fail US (not the other way around), what the research on diets shows and why some of the lifestyle "diets" can actually work versus restrictive diets. For those who don't diet, we discuss diet culture - what it entails and why you might be practicing it without even knowing it - plus tips to help you stop subscribing from unhealthy diet culture trends and find sustainable weight management. I hope this episode helps you stop looking for the latest fad, embrace your intuition and focus more on adding in the good things instead of removing everything.

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169. Are Candles Toxic? Jan 09, 2023

In this episode we are covering a trending topic in the wellness space to review the research on whether conventional candles in our homes are actually toxic to us. We cover the chemicals put off by paraffin candles and whether they are harmful to us, if we should be worried about heavy metals in candle wicks, incense burning and health issues, plus takeaway tips for you to implement if you love candles but are concerned.

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168. Are Eggs Healthy or Harmful? Jan 02, 2023

Happy New Year! In today's episode I am deep diving on eggs and whether they are healthy or harmful? You will learn about the health issues associated with egg consumption, from diabetes to cancer, so you can make the choice for yourself if you want to consume eggs, limit them or say no all together. I share the research on both sides and get into the egg industry funding their own studies and being shady. We cover the debate on the need for choline, how to get it from plantbased sources and why some studies say eggs don't raise cholesterol when the research suggests otherwise. We also discuss how to choose eggs at the grocery store and what to look for if you want to keep eggs in your diet, as well as my personal stance on eggs.

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167. Guided Journaling Session: 2023 Wellness Goals Dec 19, 2022

In this episode, Elizabeth walks you through a journaling session for the new year to help you set your wellness goals and intentions for the new year. From food and fitness, to mental health and finances, we cover all the areas of wellness in your life and I provide examples as well as share my goals for 2023. Break out your journal so we can do this together and make 2023 your healthiest year yet!

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166. Stop Trying to Make Your Blood Sugar Levels "Perfect" with Sarah Marlette, Functional Medicine Nutritionist Dec 12, 2022

In this episode Sarah Marlette, Functional Medicine Nutritionist, debunks blood sugar myths, helps with restrictive behaviors and food fear, and provides her tips and insights so you can stop trying to hack your blood sugar with tips that aren't evidence based From understanding how blood sugar works, to why we shouldnt be aiming for low blood sugar and all about carbs - Sarah explains the research and science ti equip you with the knowledge so you aren't stressing out about your blood sugar levels. We get into the role stress, sleep, fasting and movement plays with our blood sugar, why most people don't need to be wearing a glucose monitoring device and the pitfalls & psychological impacts it can have if you do, plus the whole "naked carb" trend and why it's not really a thing. She helps provide tips to recognize when your blood sugar is off without monitoring, debunks the need to eat your foods in a certain order at dinner, circadian rhythms and how they play a role with blood sugar plus so much more. Sarah also gives her tips and tricks to reset after a not so "perfect" holiday meal that will help with blood sugar naturally.

NED: Use code Plantbased for 15% off Sprout Living: 20% off with code PBNP20 Follow Sarah @nourishthriveglow | nourishthriveglow website

165. Quitting Birth Control Pills: What I Wish I Knew Before, the Research and My Experience Finally(!) Going Off Dec 05, 2022

This is the episode you have been asking me to cover - all about birth control pills. I share my own story with being on the pill for 25 years, endometriosis, what made me finally go off the pill, what I learned along the way and much more. From what I wish I knew about the pill when I was younger, to research on health issues that can occur from the pill, tips my gyno gave before I went off, how I have been feeling since and everything in between. I hope this episode educates you to make the choices that are best for your health.

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164. let's talk 5 tips to stay healthy through the holidays Nov 21, 2022

In today's episode I share my top 5 tips to stay healthy through the holidays. This is a question I receive yearly on IG so I am sharing all of my tips and tricks that help me stay consistent with my healthy lifestyle during the holidays so I feel my best. From focusing on fiber, to prioritizing yourself and reducing stress, getting moment in, staying hydrated & tips on alcohol, as well as how to manage bloating. I also share what I am making for Thanksgiving this year, the "not perfect" things I will eat and how I deal with family members who aren't plantbased. I hope this episode helps you stay healthy this holiday season. xx

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website: hauteandhealthy.com

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haute tip: eating LIGHT to DENSE Nov 14, 2022

In today's episode I am sharing a haute tip: eating light to dense throughout the day - to help you achieve better energy, digestion and weight management. This is a principle I follow daily and one I have seen great results from. We get into the details, the research, how I set up my day and more. I hope it levels up your health journey!

Connect with me @hautehealthy @plantbasednotperfect

Website: hauteandhealthy.com

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#162. Heal Acne While Fighting Aging Holistically with CLEARSTEM Founders - Danielle Gronich & Kayleigh Christina Nov 07, 2022

Today's episode is all about healing acne, while also fighting aging holistically with CLEARSTEM founders, Danielle Gronich & Kayleigh Christina. We go deep so break out your notepads to learn all about:

- Their personal acne struggles, how they healed their acne and the importance of education before throwing products at your skin - Birth control for acne, how the pill works, and ways to support your body when getting off the pill - Understanding accutane and removing shame from the conversation - Pore clogging ingredients in our products, food triggers for acne and the role of genetics - How acne products aging you, while anti-aging products causing acne and how ClearSTEM products are non-toxic yet multi functional - Foods to avoid and focus on adding into your diet daily for acne - The role of stress and skin, lifestyle habits to incorporate - Suncare and anti-aging, getting sunlight (chemical vs. mineral) - How alcohol and smoking/vaping affect skin aging and acne - What they eat in a day for optimal skin health, what they order out - Supplements to look out for that can cause more harm than good - Thoughts on botox and filler, their "No Botox Serum" product, and we play a game of Haute or Not Skincare Edition

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#161. Tips to Prevent & Reverse Type 2 Diabetes Oct 24, 2022

This episode focuses on lifestyle habits that can prevent, manage and even reverse Diabetes Type 2. I know we all know someone with Diabetes Type 2 and I hope you learn something new today that inspires you or helps a loved one on their health journey. From understanding what actually leads to Diabetes Type 2, foods to add in, which foods to avoid or limit, lifestyle habits you can start today and all of the research to back it up I am so excited for this episode because it has the ability to change your life AND the quality of your life along with other major health impacts.

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#160. Transitioning Your Diet & Routine for Fall, Boosting Immunity and Fall Faves Oct 16, 2022

In this episode we are talking all things FALL. From how to adjust for the Fall transition and dealing with colder weather, including your diet, workouts, self care practices and beauty routine. I share tips, tricks and research on how to best take care of yourself when you are sick and thoughts on how to not feel guilty about not working out when you are sick. We cover seasonal depression and how to help alleviate it through holistic remedies, plus I share all of my fall faves: from movies, to food and practices, my PSL Starbucks order hack and some of my Fall goals to inspire you this season.

products & promo codes: Sprout Living: 20% off with PBNP20 NED CBD: code Plantbased for 15% off De la Heart Products: HAUTE15 for 15% off Ritual Multivitamins: 10% off at ritual.com/PBNP

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#159. Antiaging, Hormones & IVF and How Nutrition is Connected to Great Skin with Joie Tavernise of JTAV Clinical Skincare Oct 10, 2022

Today I am chatting with Joie Tavernise, owner of JTAV Clinical Skincare and a leading aesthetician for 23 years who has worked closely on Melissa Wood's skin for 10 years. She shares her personal skincare struggles with acne and how learning from an acupuncturist inspired her to become an esthetician, as well as her IVF experience. We dive into skincare topics ranging from acne to anti-aging, including:

- Foods to incorporate and avoid for acne-prone skin - Treatments for anti-aging (vivace, clear & brilliant) - Joie's skincare routine and what she eats in a day - Debunking skincare trends, the importance of hydration, lifestyle habits to avoid and more - We play haute or not: collagen, shaving your face, gua sha, ice rolling

Connect with Joie @jtavclinicalskincare

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#158. Essential Fatty Acids and Why We Need Them for Optimal Health Oct 03, 2022

In this episode we are diving into why we need essential fatty acids (EFAs) Omega 3s and Omega 6s in balance for optimal health, beauty and disease prevention. I share the basics on why we need them in balance, why Omega 6s aren't "bad", how they affect our overall health and tons of amazing research on the benefits of Omega 3s specifically. We also get into the top foods to consume to ensure you are getting your EFAs, foods to avoid and the lowdown on omega 3 supplements.

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#157. Vegan vs. Plantbased and Living Without Labels Sep 26, 2022

In today's birthday episode (coming to you from Mallorca) we chat about the differences between a vegan and whole food plantbased diet, how they originated, their benefits and differences. We also talk about how to find what works best for you, removing labels and living without judgment.

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#156. Changing the Digital Health Club Space with Rachel Johnson of Ah.mi Sep 12, 2022

In this episode I chat with Rachel Johnson, founder of Ah.mi - an online health club community that provides access to helpful digital resources, expert guidance from an RD, a group chat area, and a community that shares and encourages your health journey. As a full time corporate lawyer, business owner and mom of two, Rachel started ah.mi after wanting to get healthy for good after her second baby, but she couldn't find a company that spoke her language. So, she started it on her own. What started as a group text has grown into an innovative health and wellness company on a mission to make healthy living realistic and doable for all. ah.mi's Le Health Club is a virtual health club membership that emphasizes community support and gives you the tools and resources to get healthy, for good.

Join the Ah.mi Plantbased Challenge

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#155. Glucose Monitoring, Protein Intake, Digestive Enzymes & Deli Meat Sep 05, 2022

In this solo episode I'm answering listener questions about my thoughts on glucose goddess and glucose monitoring, how to up your plantbased protein intake with my tips and tricks, how digestive enzymes work and why you may need to supplement, and the cold hard truth about deli meat and smoked meats.

GIVEAWAY: To enter the protein powder giveaway follow @hautehealthy @sproutliving and leave a comment on my latest IG post on why you want to win. Bonus entry if you leave a podcast review!

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#154. Top 10 Resources that Changed My Life Aug 29, 2022

Today I am sharing the top 10 resources - from books, to documentaries, podcasts and people - who have had the biggest positive impact in my life over the years. I dive into my biggest takeaways from each, how they changed my life and how to apply them to your own life.

Show Notes at hauteandhealthy.com

15% off NED CBD at helloned.com/Plantbased or "Plantbased" at checkout

#153. The Importance of Minerals for Your Health, Hormones, Skin and Energy with Functional Nutritionist Sarah Marlette Aug 22, 2022

In this episode I’m talking with our favorite functional nutritionist Sarah Marlette @nourishthriveglow about the importance of minerals for our overall health. She explains the difference between vitamins and minerals, their relationship with each other and the “core 4” minerals we need for optimal health. We discuss how minerals affect hormones and thyroid, signs and symptoms of mineral deficiencies, insight on mineral testing and the root causes of why we are low in minerals to begin with.

Sarah educates us on what to drink to boost minerals, her DIY mineral drink, how drinking too much water can deplete minerals and how our daily routine can impact our mineral levels; plus what to do to boost them. Of course, I ask whether a diverse whole foods diet is enough to get the key minerals or if we need to supplement?

Show notes & products mentioned at hauteandhealthy.com

Work with Sarah at nourishthriveglow.com

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#152. Consistency > Perfection Aug 07, 2022

In today's episode we are talking about consistency over perfection. From how you design your day, to knowing your why, how to use the 80/20 method, planning and preparing healthy meals for the week, staying consistent with your workouts and everything in between I share all my tips. I hope this episode inspires and motivates you if you are struggling with finding consistency or have been trying to be too "perfect".

mentions: Sami Clarke FORM App

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#151. Supplement Spotlight: Sea Moss Aug 01, 2022

This episode is a supplement spotlight on the latest Tik Tok trend of Sea Moss supplements. Claiming tons of health benefits I do the research for you to find if the claims are valid and present the evidence to help you make an educated decision if you actually need sea moss in your life. We cover sea moss benefits, research, considerations and takeaways, sourcing tips, negative side effects and the low down on carrageenan.

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#150. Haute or Not? Beverage Edition. Jul 25, 2022

In this episode we are reviewing popular beverages - from kombucha, to carbonated / sparkling water, sodas and tea - to provide you with the insight on which beverages are haute or not. I share what the research has to say, what to look out for, ingredients to pay attention to, sugar amounts and so much more. We also touch on whether it's necessary to put electrolyte powders in our water?

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#149. Solo Q&A: Post Travel Reset Tips, Food Intolerance Tests, Healthy Snack Inspo & Energy Drinks Jul 21, 2022

In this solo episode I am taking listener questions on tips to reset after traveling, whether food intolerance tests actually work, healthy plantbased snack ideas for inspo and insight on energy drinks.

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#148. HOT GIRL SUMMER HEALTHY HABITS, WEIGHT LOSS & CONFIDENCE Jul 05, 2022

In this episode we talk all things hot girl summer, from prepping and setting goals, to my top healthy habits to incorporate for weight loss and management, as well as tips for building body confidence. From hydration, to foods to incorporate and limit, workouts, daily principles and all of the research to support each topic - I go in depth on what you can be doing for your healthiest and hottest summer ever.

SPONSORS: Ritual: 10% off your first 3 months OSEA: 10% off with code PBNP Athletic Greens: 5 travel packs & 1 free year of Vitamin D

#147. Building Your Own Fitness Community with Montana Globerman, Creator of The Montana Method Jun 20, 2022

In this episode I sit down and chat with Montana Globerman, creator of The Montana Method, as she shares how her fitness method was born out of her garage after two pregnancies and a personal desire to build her own community. From Montana's background in health & fitness, to building her own business and everything that comes with it, we talk in depth about creating your own method and how to cultivate a unique teaching style. Montana shares finding confidence to go for what you want, business tips and a day in her life: from food, fitness, self care, health tools, sleep and supplements.

10% off The Montana Method digital platform with code PBNP10

mentions: Seed probiotic / Athletic Greens / Primal Kitchen collagen / Necessaire Body Oil

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#146. Heavy Metals & Your Health, Detoxing Naturally Jun 13, 2022

We are all exposed to toxins and heavy metals, no matter where we live. From our water, to the environment, pesticides in our food, mercury in seafood, chemicals in our home cleaning and beauty products and more. If we are also living an unhealthy lifestyle this load can lead to health issues, but there are habits, tools and foods we can implement to fight these issues. In today's episode I share how we can all limit our exposure to heavy metals through lifestyle, what to limit and what we can add in to help detoxify naturally from heavy metals, plus what to do if you think you have high levels and more. TOPICS:

Sources of heavy metals Issues from heavy metals What to Limit & Add In Seafood / Mercury Supplements Water (the filters I use) Heavy Metal Detox Smoothie (Medical Medium) Natural binders to remove heavy metals Sweat & Sauna Testing & Treatment Metal Fillings

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#145: Tips for Productivity & Organization in Health, Home & Business Jun 06, 2022

With it being the start of a new month, I am in organization / productivity mode so I thought it would be interesting to share how I go about organizing my life and being productive from work to home life, health and wellness and everything in between with tips to maintain balance through it all and not become obsessive.

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#144. Sulforaphane for Cancer Prevention, Autism and Aging May 23, 2022

Today we are talking all things sulforaphane - a natural plant compound found in many cruciferous vegetables. I share the amazing health benefits of consuming sulforaphane, best ways to consume it for any budget and how to boost its availability. We dive into the research that shows its anti-inflammatory effects: from reducing all cause mortality, to lowering risk of cardiovascular disease, preventing cancers from breast, to prostate and lung, as well as benefiting autism, aging and everything in between.

Since the first time I learned about sulforaphane from Dr. Rhonda Patrick I have been excited to share this information in the hopes of helping others. Adding more sulforaphane to our diet can be one of the smallest things we do with the biggest health impact.

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#143. Haute or Not? Mono Diet & Mono Meals May 16, 2022

Today we are chatting about the Mono Diet and Mono Meals - are they healthy ways of eating or harmful eating patterns with no science to support them? I share my first introduction to diet many years ago when I first discovered Freelee the Banana Girl and Loni Jane, plus what the research has to show; and then we get into positive benefits or health issues that can result from eating this way.

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#142. Q&A: Binge Eating, Sourdough Bread, Colonics/Enemas & Favorite Plantbased Books May 09, 2022

Today’s episode is a solo chat on my life lately from drinking more matcha, to my updated workout routine and a review of the SAKARA Reset meal plan. Then I dive into some of your popular questions from Instagram and do a Q & A.

Q&A TOPICS:

+ Help with Binge Eating & Overeating + Insight on Sourdough Bread + Thoughts on Colonics & Enemas + Top Books that Inspired My PB Journey

Mentions:

Matcha (Pique, Mighty Leaf) Bryony Pilates SAKARA promo code “XOPBNP”

The China Study Starch Solution How Not to Die The Beauty Detox Solution The Raw Food Detox Diet

SPONSORS:

helloned.com/Plantbased for 15% OFF oseamalibu.com "PBNP" for 10% off thrivecausemetics.com/PBNP for 15% off

#141. Mythbusting Wellness Trends & Gut Health with Desiree Nielsen, RD May 02, 2022

In this episode I chat with Desiree Nielsen, Gut Health RD, author of the Good for Your Gut cookbook and podcast host of the All Sorts Podcast. Desiree shares her personal plantbased journey and myth busts ALL of the popular wellness trends with science: from food combining and lemon water, to the blood type diet, soy, vegetable oils and whether we need to always buy organic produce. Desiree deep dives into gut health issues; what to eat for them specifically, how to deal with gas and bloating, how often we should be having bowel movements, evidence on probiotics and so much more.

Get Desiree's new book Good for Your Gut

Learn more about Desiree at desireerd.com

Ritual Multivitamins: 10% your first three months at ritual.com/PBNP

#140. Surviving Cancer, the Role of Nutrition and Turning Passion into Purpose Apr 18, 2022

Redefining Primary Health Care with Chloe Harrouche, Co-founder of The Lanby

After being diagnosed with cancer at 23 years old, Chloe Harrouche realized the gaps in our healthcare system and her frustration as a patient fueled her research and passion into creating The Lanby, a members only club that prioritizes a patient's needs from every touchpoint by redefining primary care.

In this episode, Chloe shares her health journey and cancer diagnosis, nutrition and alternative health modalities she tried as well as touching on fertility, hormones and the role of fasting. She shares her insight on finding balance when you tend to be extreme, what a day in her life looks like now, optimizing wellness and tips for anyone recently diagnosed with cancer. We also get into alcohol, society pressures and the alcohol / breast cancer connection.

SPONSORS:

Sprout Living: PBNP20 for 20% off

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#139. Five Habits That Can Sabotage Weight Loss Apr 11, 2022

Today we are chatting about the top five science-backed habits that may be sabotaging your weight loss goals. From your workouts, to meal timing and rigidity, hormones, macronutrients and what you drink during the day - I cover potential factors in the inability to lose weight you may want to look into if you feel you are doing everything right, eating all the plants, but your weight won't budge. OSEA: 10% off with code PBNP at oseamalibu.com

Jenni Kayne: 15% off with code PBNP at jennikayne.com

Ritual: 10% your first 3 months with ritual.com/PBNP

#138. My Fitness Journey, Workout Tips & Motivation Apr 04, 2022

Today I am sharing my personal fitness journey from childhood sports, to weight gain and loss in college, learning about fitness over the years and how I finally got motivated to workout on a daily basis. We chat how to make fitness a habit, my personal fitness goals and workout schedule, and I provide tips to inspire and motivate you to start a fitness routine or find one that works for you. NED: 15% off with code PLANTBASED at helloned.com Athletic Greens: FREE 1 year supply of immune-supporting Vitamin D AND 5 FREE travel packs with your first purchase athleticgreens.com/hautehealthy

#137. Supplement Spotlight: Blackstrap Molasses Mar 28, 2022

Today's episode is a Supplement Spotlight on Blackstrap Molasses, one of the most underrated health supplements in my opinion. From its high nutrient profile, research to support its many health benefits and why you may want to add it into your monthly routine to support your cycle, we are chatting all things blackstrap molasses.

JenniKayne.com PBNP for 15% Off

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#136. All About Protein with Sarah Marlette Mar 21, 2022

Today we are chatting with our resident nutritionist, Sarah Marlette @nourishthriveglow, on the very controversial topic of protein. She answers every question you have around it so settle in for this enlightening conversation.

TOPICS:

Protein & muscle gain myths Importance of protein for our health, aging and cycles What happens if we arent eating enough protein Signs you might not be getting enough protein Can we get enough protein from plants? How your gut health plays into how you absorb protein Enjoying your food and how it affects absorption Amounts of protein women should be eating daily & how to make sure you get it Plantbased protein source recommendations: breakfast to dinner Her thoughts on protein powder / adding protein powder to the LGS? How long after a workout should we be consuming protein? Tips & takeaways to prioritize protein in your diet

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#135. Shed Winter Weight, Transition Your Diet & Lifestyle for Spring Mar 14, 2022

Today's episode covers topics related to the change in season and how to adapt your diet and lifestyle habits for Spring. From adjusting your bedtime routine, to losing winter weight, how to stop craving sugar, spring cleaning tips and the top foods to eat for energy, this episode provides tons of inspiration and motivation for you in this new season.

TOPICS: Adjusting our Habits with the Season Winter Weight Gain and How to Shed It Why You May Be Craving Sugary Foods & How to Stop Spring Cleaning: Tips to Keep Your Home Organized & Clean Spring Foods to Incorporate for Energy

SPONSORS: Jenni Kayne | 15% off with code PBNP at JenniKayne.com OSEA Malibu | 10% off with code PBNP at OseaMalibu.com Ritual | 10% off your first 3 months ritual.com/PBNP

#134. Haute or Not? Plantbased Meats Mar 07, 2022

Today's episode is answering a question that comes up a lot: are plantbased meats healthy? We dive into the research, comparison of popular brands of plantbased meat, my recommendations for incorporating them into your diet and whole food options for meat.

Plantbased meat vs. beef - Nutrient Breakdown The importance of fiber Saturated fat, trans fats & cholesterol, sodium What the studies show: Beyond Meat vs. Impossible vs. Beef Sustainability & the Environmental Impacts Processed vs. Unprocessed Whole Food Options How these foods fit into the 80/20 method

Question from IG. How to prevent fixation on "clean" ingredients from turning into orthorexia?

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#133. Optimize Your Sleep, Nutrition & Movement to Support Your Natural Rhythms, with Nutritionist Sarah Marlette Feb 21, 2022

Learn about your circadian rhythm and why it matters for your health with our resident nutritionist, Sarah Marlette @nourishthriveglow. She breaks down:

- What are circadian rhythms? - How to know if our rhythms are off? - How to optimize/regulate our natural rhythms

- Tips if you live in northern regions or are a shift worker

- Optimizing sleep habits, nutrition timing & movement

- Weight loss goals, breakfast in the morning and more...

- Chats on the Oura ring and HRV (heart rate variability)

SPONSORS: NED CBD 15% OFF at helloned.com/PBNP Thrive Causemetics: 15% off your first order thrivecausemetics.com/PBNP

#132. Self Love Q&A Episode Feb 13, 2022

Today's episode is a Q&A focused on self love:

How to stop snacking after dinner Setting boundaries at work Attracting a loving partner / treated badly in relationships Alone time from your partner with no guilt Out of negative storytelling Dealing with body comparison & dysmorphia How to stop weighing yourself How to deal with a breakup Society's expectations of kids & family Finding motivation during winter How to not get down on myself when I eat something unhealthy

SPONSORS: Jenni Kayne: 15% off your first order when you use code PBNP at jennikayne.com OSEA: 10% off your first order with promo code PBNP at OSEAmalibu.com Ritual: ritual.com/PBNP 10% off your first 3 months

#131. Cancer Fighting Foods Feb 07, 2022

Today's episode covers the top science-backed plantbased foods that prevent, fight and kill cancer cells. I share research findings on prostate, breast, ovarian and endometrial cancers (and more), as well as how they are linked to animal protein intake. Plus we cover supporting evidence to show that plantbased diets have the power to stop the growth of cancer. We discuss how we can work to ensure our cancer cells never grow simply by adding in certain foods more often and I provide tips on how to incorporate these foods into your daily lifestyle and how I like to personally use them.

NED CBD: Take 15% off with helloned.com/plantbased

#130. Beauty Foods & Tips to Look More Youthful Jan 30, 2022

This episode focuses on how to look more youthful - from boosting collagen, to what foods to eat, lifestyle habits to implement and avoid, and everything in between. I also share my personal secret hacks with makeup, skincare and more to help provide a youthful glow - in addition to your diet and lifestyle habits.

Kimberly Snyder on Energy, Moving Beyond Food and Practical Enlightenment Jan 23, 2022

Kimberly Snyder, nutritionist, New York Times best selling author, brand founder, spiritual guide, meditation teacher and so much more joins us today on the podcast. We discuss everything from her latest book: You Are More Than You Think You Are, to her journey with health over the past 10 years, how to view everything as energy, dealing with a partner who isn't plantbased and tips to deal with comparison. She shares a day in her life and provides the ideal morning routine for your busy life, as well as how to go beyond numbers and so much more.

TOPICS: Her journey over the last 10 years and 6 books later Identifying ego vs. true self - Using it in the Everyday How her passion for nutrition has changed over the years Food as energy and the benefits of a plantbased diet Tips to deal with a partner who isn't plantbased Morning practice in practical terms for a busy life How to deal with comparison in practical ways The power of journaling Going beyond numbers (calories, weight, salary, etc.) Kimberly’s Day in the Life

Learn more about Kimberly Snyder

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#128. Ways to Diminish Cellulite Jan 17, 2022

Today we are talking about natural ways to diminish cellulite - from what you eat, to your daily habits and what the research shows. No fads included, just understanding the underlying reasons cellulite appears and how we can support our bodies to diminish it.

What Is Cellulite? Men vs. Women - hormones Anti-inflammtory Diet Fiber & Hydration Foods to Diminish Cellulite Foods to Avoid Increase Circulation & Reduce Fat Tools to Reduce Waste & Toxins: Sauna, Dry brushing, Stress

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#127. All About the Lean Green Smoothie (LGS) Jan 09, 2022

This episode shares the LGS (lean green smoothie) recipe and answers all of your questions on it. From why we want to drink a green smoothie daily, to what ingredients to add and avoid, ways to make it quickly for a busy lifestyle, and everything in between - I answer all of your most asked questions. I also explain how enzymes work and the importance of them in our overall diet for better skin, digestion, health, weight loss and overall vitality.

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#126. Healthy Habits & Goals for 2022 Dec 31, 2021

In this episode we discuss healthy habits and goals for 2022 to motivate and inspire you to make this your healthiest year yet. From how you nourish yourself, to movement and your mindset, body, feeding your soul and more - I share my personal goals and steps to achieve them, as well as ideas for goals for the new year. We also discuss visualization, after care tips to implement your goals into reality, vision boarding and more.

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Shop my 7 Day Meal Plan RESET Ebook

#125. The Milk Episode Dec 27, 2021

Today's episode is all about milk and dairy - why we want to limit and avoid it, the science showing its health effects and why it doesn't "do a body good." From bone fractures and heart disease, to hormones and cancer growth I share what the studies have to say and it's not looking great for cow's milk, which is why we have seen such a dramatic decrease in the demand for it and such an increase in new plantbased milk alternatives. We also compare plantbased milks and which options are the most nutritionally sound, plus what ingredients to avoid when reading the labels.

Follow me @hautehealthy @plantbasednotperfect

Read the Blog at hauteandhealthy.com

#124. Whole Foods vs. Processed Foods Dec 19, 2021

In this episode I break down whole foods vs. minimally processed and ultra processed foods as it is a hot topic. I thought it would be helpful to view them from a different lens and share how I classify them when I am talking about the 80/20 method. We also cover what to avoid when reading labels and determining if it is moderately processed or ultra, while keeping in mind almost every food - even whole foods are technically processed in some way.

NED CBD: 20% off with code PLANTBASED

#123. Top Tips to Achieve Optimal Health Dec 05, 2021

Today's episode is sharing my top 3 tips for achieving optimal health that you can implement today. They will actually save you money. If you do nothing else and don't want to go totally plantbased this episode is for you - you will achieve better health, better digestion, anti-age yourself, lose weight and live a longer and healthier life overall. From how you set up your overall diet, to adding in one key meal daily and focusing on your sleep health I go into why each tip is so important to your overall health and my personal takeaways.

Question from IG. Are laxatives bad for you? Answer on the podcast.

NED CBD: 20% off with code PLANTBASED

OSEA: 10% off your first order with code PBNP

#122. Haute or Not? Apple Cider Vinegar Nov 28, 2021

Today's episode is on whether apple cider vinegar (ACV) is healthy or harmful for us. From it's supposed health claims: weight loss effects, lowering cholesterol, blunting blood sugar & improving diabetes, and skincare benefits - I deep dive to see if there is any actual research to support these claims. We also discuss how to implement ACV if you are interested and my personal takeaways.

Athletic Greens: FREE 1 year supply of Vitamin D AND 5 FREE travel packs with your first purchase athleticgreens.com/hautehealthy

#121. How to Stay Healthy & Fit through the Holidays Nov 22, 2021

Today's podcast episode is all about staying healthy through the holidays. I compiled all of the topics you shared on IG that you struggle with through the season and we get into tangible ways to deal, tips and tricks, insight and everything in between to help you stay plantbased, not perfect this holiday season.

TOPICS:

Navigating Events & Alcohol Using the 80/20 method Dealing with family who aren't plantbased Anxiety, mantras, non negotiables Overeating, Sweets & Binging What to do if you overeat? Motivation for Movement

NED CBD: Every order over $40 qualifies for 15% off + a FREE De-Stress Blend Sample. Go to helloned.com/PLANTBASED or enter PLANTBASED at checkout.

The Plantbased Bundle has over 100 ebooks, courses and workbooks to help you with living a plantbased lifestyle. Link in bio to get the limited deal for only $50: theplantbasedbundle.com/hautehealthy

#120. Food Therapy, Colonics and Living an 80/20 Lifestyle with ElizaG Wellness, Holistic Nutritionist Nov 14, 2021

In today's episode I chat with ElizaG Wellness, holistic nutritionist and personal trainer. From a major car accident and then experiencing the passing of her mother, Eliza shares her personal health and wellness story, finding a plant focused path and how she is dedicated to helping others find an anti-inflammatory and intuitive lifestyle.

Follow ElizaG @elizag_wellness

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#119. Leaning Out, Portion Control, Workout Motivation & LGS Tips Nov 08, 2021

In this episode I answer your hot health & wellness questions on: If you can lean out while eating nuts/nut butters? Whether you need to portion control on a plantbased diet? How to motivate yourself to workout after a long work day - top tips and tricks? and How to modify the LGS to the colder weather? Along with other top LGS questions received on IG. Study on how blackstrap molasses can benefit ADD/ADHD.

NED CBD: helloned.com/Plantbased or enter Plantbased at checkout for 15% off orders over $40 and a free sample of the Stress Blend

#118. Working 9 - 5 While Having a Side Hustle Nov 01, 2021

Todays episode is on the topic of managing a full time 9 - 5 job along with a side hustle; how to find and cultivate the time, tips to stay organized, ways to find discipline and much more. I also share how to avoid burnout, deciding if all the work is worth it and answer whether I think we can "have it all"? Also, if you want to start a side hustle but aren't sure where to start I give my advice to get you inspired and then we get into tangible tips and tools I use daily to stay organized and manage two jobs.

Athletic Greens: athleticgreens.com/hautehealthy

7 Day Meal Plan RESET Ebook

#117. Fiber Facts & Meal Plan Launch Oct 24, 2021

Today's episode is on FIBER because it is so vital for our health, longevity, gut health, digestion, weight loss and more. From the types of fiber and the plant foods (only) we can find the highest amounts in, to our gut health and aiding weight loss - fiber does it all. We deep dive into how fiber has been shown in studies to positively affect heart health, Diabetes Type 2, diverticulitis, period symptoms and endometriosis. I also share fiber supplements if needed and tips to ease more whole food fiber into your lifestyle.

My new 7 Day Meal Plan the RESET has launched! It is a roadmap to help you set up a sustainable plantbased, not perfect way of living with principles, content, a 7 Day Meal Plan, nutritious recipes for breakfast, lunch and dinner plus snacks that will keep you full but aid you in optimal health, vitality, energy and a lean body year round. With a calorie density chart, 80/20 charts, printables journal prompts, pantry staples, kitchen tools, tips for smoothies, digestion and more - this Ebook is like having me teach you everything I have learned and implemented while also creating a distinct meal plan for you.

Shop the RESET Meal Plan Ebook

#116. The Food Combining Episode Oct 17, 2021

This episode covers the popular trend of food combining, explaining its origins and the "rules" that make up food combining, as well as whether it can be harmful or helpful for our health. With not much research to support it despite dating back many years, I keep an open mind and present the positive takeaways and troublesome principles of food combining. From digestion to weight loss, we unpack the claims and I give you my honest take so you can make decisions that will lead to optimal health and longevity.

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#115. Heal Your Body and the Planet with Toodaloo Oct 11, 2021

In this episode I geek out with founder of Toodaloo, Cattie Khoury who created a superfood product during the pandemic with a mission to help heal your body and the planet. With a background in environmental sustainability and passion for plantbased nutrition, Cattie is shaking up the snack food industry.

+ Personal struggles with her weight growing up + Our connection with parents having Congestive Heart Failure + Falling in love with plantbased nutrition and changes she has seen since switching + Creating & launching a food company during a pandemic starting in her kitchen + Her inspiration for disrupting the snack food industry + Explaining how traditional trail mix is processed vs. Toodaloo + Deep dive on conventional farming vs. regenerative agriculture, and changing the supply chain + Hardest challenge launching your own company and future dreams + What she eats in a day, favorite workouts and top book

Take $5 off your first order at Toodaloo.com with code PLANTBASED

Visit helloned.com/Plantbased or enter Plantbased at checkout for 15% off orders over $40 and a free sample of their Stress Blend

#114. Coffee vs. Matcha Oct 03, 2021

Today's episode dives into the health effects of coffee and matcha tea, sharing the studies and health benefits of both. I share my journey with coffee, tips to ordering coffee out to make it healthier when you can and what to avoid when buying coffee and matcha. We also look at any known harmful side effects of drinking these beverages as well as their effects on our skin and my favorite matcha brands.

Visit helloned.com/PLANTBASED or enter PLANTBASED for 15% off orders over $40 + a free sample of their new Stress Blend

#113. Bday Chats, Anti-aging Tips, Fall Intentions & PB Sources of Iron Sep 26, 2021

Today's podcast is a solo episode where I casually chat about turning 39 and the biggest lesson I've learned, my top anti-aging tips for staying youthful, my personal health & business intentions for fall and I share the best plantbased sources of iron for those who may be lacking.

Athletic Greens: athletic greens.com/hautehealthy for a FREE year supply of Vitamin D + 5 free travel packs of Athletic Greens

#112. Discover the Root Cause of Your Health Issues with BASE Sep 20, 2021

From medical school, to working at Facebook, Instagram and Amazon as a software engineer, Lola Priego's background and own health struggles were the catalyst for her to launch BASE. BASE is affordable at home testing technology that helps you get to the root cause of your issues with a data driven perspective, testing for Diet, Stress, Energy, Sex Drive & Sleep.

Feeling fatigued, Lola started the keto diet but still felt off so she went to the Dr and learned from her lab work it was due to B12 and folate deficiency, among other health issues. Once she discovered where her issues stemmed from and she could take her health into her own hands, it sparked an idea to solve a much larger issue: people do not know what is going on with their bodies. BASE was created to help us figure it out, get to the root cause, optimize our health and track it - all within the BASE app.

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#111. Too Much of a Good Thing? Spinach, Fruit & Cinnamon Sep 12, 2021

Today's episode is on a common question I receive: can we consume too much of a good thing? Specifically when we are talking about too much spinach, fruit consumption and cinnamon intake. These have become hot topics in the wellness world, but are they things we should be spending time worrying about? Find out in this episode where I share what the research has to say, my personal opinion and tips on each to help you make your healthiest choices in the real world.

NED CBD: helloned.com/plantbased for 15% - 20% off OSEA: 10% off your first order with code PBNP at OSEAmalibu.com

#110. Self Care Sunday Routine: Body. Mind. Skin. Soul. Aug 29, 2021

Today's episode is sharing my Self Care Sunday Routine to motivate and inspire you to cultivate your own and create a healthier life for yourself. Health isn't only what we eat, it is what we surround ourselves with, what we watch and listen to, how we treat our bodies, how we disconnect and connect to create the healthiest life possible. I provide insight into my personal habits and rituals for body, mind, skin and soul - looking at our health, always, from a holistic perspective.

FREE 1 year supply of Vitamin D AND 5 free travel packs of Athletic Greens with your first purchase if you visit athleticgreens.com/hautehealthy

Blog: hauteandhealthy.com

Ebooks: hauteandhealthy.com/ebooks

#109. Q&A: Fat Loss, Protein Myths & Detoxing Naturally Aug 23, 2021

In today's episode I answer top questions received via Instagram on Fat Loss vs. Weight Loss, Protein Myths and Sources on a plantbased diet and Tips to "Detox" Naturally along with our own natural detoxification systems. From fasting, to fiber and sleep detoxing I share studies to support each topic, along with my own personal tips and tricks.

www.helloned.com/Plantbased or enter PLANTBASED at checkout for 15% off your first one-time order or 20% off your first subscription order + FREE shipping

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For show notes, visit hauteandhealthy.com

#108. Ways to Minimize Toxins Naturally Aug 15, 2021

From before we are born toxins begin to play a role in our health. Whether internal or environmental, there are ways to minimize our exposure to toxins, helping to limit their negative effects on our health, vitality and longevity, not to mention aging and disease. In today's episode I break down the types of toxins, how they can impact our health negatively, and ways we can limit our exposure to them while providing sustainable tips, swaps and affordable options for everything. We cover:

Food, Factory Farmed Animals and Dairy, Seafood, the 80/20 method and how to apply it to toxins

Beauty, Skincare, Body Care, Household Cleaning Products, Toothpaste & Deodorant, Medications and more

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Follow me @hautehealthy

#107. Not So Healthy "Health" Foods Aug 09, 2021

This episode shares many of the top foods you think are "healthy" that actually aren't, what ingredients they have they make them not a health promoting food, healthier choices to look for and how each one can fit into your plantbased, not perfect 80/20 lifestyle. From Nut Butters, Hummus, Yogurt, Granola, Dried Fruit & Salad Dressings, I share studies, tips and tricks to help you with making healthier choices when selecting these foods.

IG Question: How do you get back onto the swing of things after being on vacation and not being the healthiest?

www.helloned.com/Plantbased for 15% off your first one-time order or 20% off your first subscription order + FREE shipping

Blog: hauteandhealthy.com

#106. Superfood Spotlight: Maca Jul 25, 2021

Today's episode is a superfood spotlight on Maca root focusing on all of its amazing health benefits from depression, energy and brain health, to libido and skin. We chat recommended amounts, what to look for when purchasing Maca products and how to use it in your every day life.

Question from IG. Do you ever find yourself in the comparison trap? How do you deal with it?

athleticgreens.com/hautehealthy for a FREE year supply of Vitamin D and 5 free travel packs

#105. Q&A: Thinning Hair, Period Loss & Candida Overgrowth Jul 19, 2021

In today's episode I am diving into some common health issues I receive questions on. From thinning hair, to period loss (amenorrhea) and candida overgrowth we talk about why you may be experiencing these issues (whether plantbased or not), how to support them with a food first nutrient approach first, plus other holistic approaches to help support your overall health.

Question from IG. Can I make the LGS the night before and keep it in the fridge?

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#104. Anti-Aging Benefits of Vitamin C Jul 12, 2021

Today’s episode is a spotlight on vitamin C and all of its amazing anti-aging benefits. From your immune system and heart health, to fighting cancer and memory diseases, collagen production and cataracts; this powerhouse nutrient might be one of the most important to ensure we are getting enough of in our daily diets. I share which plantbased foods you can eat to obtain Vitamin C naturally from, topical skincare products to help rebuild collagen and fight aging, as well as what to look out for if wanting to supplement in addition to your lifestyle.

Question from IG. What immediate actions can I take to eliminate bloating?

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#103. Weight Loss Myths with Nutritionist, Sarah Marlette Jul 05, 2021

In this episode I chat with nutritionist Sarah Marlette on common weight loss myths and what the science says (or doesn't) behind each. From high carb vs. low fat, to ketogenic diets, fruit making you fat, glucose monitoring as biohacking and everything in between, Sarah breaks down how our bodies work to provide a better understanding of fact vs. fiction when it comes to weight loss.

Find Sarah Marlette at nourishthriveglow.com

This episode is brought to you by NED CBD. Visit www.helloned.com /Plantbased or enter PLANTBASED at checkout for 15% off your first one-time order or 20% off your first subscription order + FREE shipping.

#102. Maintaining Healthy Habits When Dining Out Jun 27, 2021

Today's episode is about maintaining healthy eating habits when dining out. From pregame tips to set you up for success before you leave your house, to how best to set up your plate, what to order and avoid at different restaurants and specific meal ideas, I cover all of my tips, tricks and insight I have learned along the way. I go in depth on what to order at chain restaurants, fast food and typical meal pairings that will help you stay healthy and on track, but allow you to enjoy your life at the same time. I also answer bloating tips to utilize in case you aren't feeling your best after your meal.

NED CBD: helloned.com/Plantbased

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#101. Why Calories Don't Count and We Shouldn't Count Them Jun 14, 2021

In this episode I share why calorie counting doesn't work long term for sustainable nutrition, health and weight loss. We discuss the calorie density approach and how to apply it to your life, along with how to view quality not quantity when looking at the food you choose to fuel yourself with. From digestion, to energy and absorption we talk about how calorie counting is antiquated and the food freedom you can find by focusing on eating a plant-forward diet without ever having to worry about how many calories are in a whole food. I also share how the FDA regulates (or leaves room for error) for calorie counts on packaged food and why you won't ever know how many calories you are consuming if you try to live by labels and numbers. I hope this episode brings you knowledge, food freedom and ultimately, a healthy sustainable way of living.

100th Episode Celebration! Jun 06, 2021

In celebration of today's 100th episode, I am sharing YOUR testimonials, health journey stories and words because without you and your support there would be no Plantbased, Not Perfect community. Listening to how you have taken your health into your own hands and: lowered your cholesterol and blood pressure, lost weight, achieved food freedom and healed your relationship with food, ditched diets and changed your health for the better, impacted your family members health is the most motivating message I can share.

Thank you for tuning in, sharing the podcast, sending me motivating messages, giving me your feedback and encouraging me along the way. I never dreamed I would still be recording 100 episodes later, but YOU keep me on the path to continue researching, learning and sharing to help in any small way that I can to better someone else's health and ultimately their life.

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#99. An Interview with Me on My Journey to Becoming Plantbased, Not Perfect May 31, 2021

Today's episode is a reair of my interview with Vibing in Valentino, where I get interviewed on my childhood, what I wanted to be when I was in college, my first blog and journey to becoming plantbased. I share how I went raw vegan at first and how it came full circle to a sustainable lifestyle, plus we get into all the anti-aging effects of eating this way. I share insight on dental health, plus my thoughts on alcohol, protein myths, and realistic tips to living a truly plantbased, not perfect lifestyle.

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#98. Natural Remedies that Actually Work with Hilma Co-founder, Lily Galef May 24, 2021

From a career at Vogue and Refinery29, to co-founding her own wellness company with friends, Lily Galef (founder at Hilma) chats everything wellness, business and the business of wellness in this episode.

TOPICS // How Hilma was created Ingredients to avoid in your OTCs The science behind Hilma products and how they are formulated using only ingredients with clinical research behind them. Running their own clinical studies with their products and its significance. Creating natural remedies for headaches, immune support, digestive issues and seasonal allergies. Advice for anyone looking to launch a product Clean living tips to implement in our everyday lives

NED CBD: www.helloned.com/Plantbased or enter Plantbased at checkout for 15% off your first one-time order or 20% off your first subscription order plus FREE shipping

Prolon Fast: Use code “PLANTBASED” for 20% off your first order at prolonfast.com

#97. The Sweetener Episode May 16, 2021

Today's episode is all about sweeteners - the good, the questionable and the ugly. We chat about Fruit Sugar vs. Refined Sugar and I answer whether all sugars are seen as simply sugar in the body? I share my personal favorite whole-food sweetener options and why, as well as which two sweeteners showed to be health promoting in studies.

Covering: Agave Aspartame / Saccharine Coconut Sugar Monk Fruit Stevia Organic Maple Syrup Raw Honey

Question from IG. How to curb sweets cravings at night?

Athletic Greens: Get a FREE 1 year supply of Vitamin D AND 5 free travel packs with your first purchase if you visit athleticgreens.com/hautehealthy

Lose sluggishness and mental fog, gain energy and mental clarity with Prolon. Visit prolonfast.com and use “PLANTBASED” for 20% off your first order.

#96. Q & A: Travel Tips, Working Out & Weight Loss, Too Much Fiber, ACV Benefits, Dairy vs. Eggs and Elimination May 09, 2021

This episode is brought to you from a Blue Zone - Santa Teresa, Costa Rica, where we are vacationing. I thought it would be fun to do a Q & A session answering some of your questions, from my top travel health tips to apple cider vinegar and tips for elimination.

How do you stick to healthy habits when in tempting places / fallen off the path? Can you eat too much fiber? Do I workout on vacation? Apple cider vinegar - is it healthy? How to work with what you got when traveling on vacay without being a pain? Best tips for weight loss / not gaining weight while on vacation? Working to eat more PB - what is worse, dairy or eggs? Tips for lack of a bowel movement?

Athletic Greens: Get a FREE 1 year supply of Vitamin D AND 5 free travel packs with your first purchase if you visit athleticgreens.com/hautehealthy

#95. Annie Jaffrey on Youtube, Skincare, Health & Wellness and Releasing Perfection May 02, 2021

In this episode I'm talking to Annie Jaffrey (@anniejaffrey), a digital content creator who has amassed nearly 1Million subscribers on Youtube. We discuss how she organically grew her channel, content creation and tips for anyone wanting to start as a content creator. Annie shares her skincare tips: from healing acne internally, to glowing skin from within and how she crafted her own skincare brand Nourished3, as well as her morning and evening routine, weight loss tips and insight for anyone wanting to make healthier changes. We deep dive into letting go of perfection and food fear, bio individuality and how to live a truly sustainable healthy lifestyle.

Annie Jaffrey's Youtube Channel

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Take 10% off during your first 3 months of Ritual at ritual.com/PBNP

#94. Tips to Create Healthy Habits Apr 25, 2021

I'm sharing my top tips to create healthy habits when you may have none. Whether you want to workout more often, add in the Lean Green Smoothie or finally take the step to eating more plantbased I have you covered with actionable steps to implement today.

Surround Yourself with People Living the Healthy Habits Start Slowly Make the Commitment to Yourself The Power of Belief Prepare and Plan The top 5 healthy lifestyle factors to help you live 10+ more healthy years

Go to www.helloned.com/Plantbased or enter "Plantbased" at checkout for 15% off your first one-time order or 20% off your first subscription order + FREE shipping.

Lose sluggishness and mental fog, gain energy and mental clarity with Prolon. For more info, visit prolonfast.com and use “PLANTBASED” for 20% off your first order.

#93. Trendy Health Topics: Lemon Water, Organic Produce & "Clean" Wine Apr 19, 2021

Today we are talking about trendy health and wellness topics all of us have seen or already do daily. I thought it would be interesting to deep dive on: Lemon Water to "detox" in the morning, Buying Organic Produce and how the Dirty Dozen List is created and whether "Clean" Wine is just a marketing ploy.

Q. Why do I not drink Lemon Water every morning? Q. Do we always need to choose organic produce? Q. Is “Clean” Wine a real thing?

Take 20% off the Prolon Fasting Mimicking Plan with code "Plantbased"

Visit athleticgreens.com/hautehealthy and get a FREE year supply of Vitamin D and 5 free travel packs today.

#92. Gigi Vogel of De La Heart Talks Holistic Health, Business, Anti-aging & Lymphatic Drainage Apr 11, 2021

In this episode I chat with the founder of De La Heart, Gigi Vogel, on starting her business, her life and health beforehand and what she learned along the way, as well are her daily practices, anti-aging tips, lymphatic drainage and everything in between.

TOPICS: + Gigi's story from failing health to optimal vitality + Navigating diet culture and eating for longevity + Launching her own business and how it grew organically + Creating self care products that bring results + The story behind the lymphatic paddle + How Melissa Wood Health spread the message + How to best use the paddle, how it works and why you need it + Her daily routine: self care, skin, workouts, food + Anti-aging tips and how to get glowing skin + Falling in love with mediation and more

To learn more about Gigi and to find her products, visit delaheart.com

Go to www.helloned.com/PLANTBASED or enter PLANTBASED at checkout for 15% off your first one-time order or 20% off your first subscription order plus FREE shipping.

Get a Free 1 year supply of Vitamin D AND 5 free travel packs of Athletic Greens with your first purchase at athleticgreens.com/hautehealthy

#91. Superfood Spotlight: COCONUT Apr 04, 2021

Today's Superfood Episode is all about COCONUT - from coconut oil, to coconut water and flakes - what does the research tell us and should we be consuming it every day for optimal health?

Coconut Oil: Cholesterol and heart disease, weight loss, Alzheimers. Type of coconut oil and what to avoid.

Coconut Water: Nutritional profile, skin health, anti-aging and collagen production. What to look for and avoid when buying at the store.

Coconut Flakes: Key nutrients and brain health connection.

Additional coconut products and where they fall in the 80/20 method.

SPONSORS// Take 10% off your first order with my promo code PBNP at OSEAmalibu.com.

Ritual is offering my listeners 10% off during your first 3 months. Visit ritual.com/PBNP to start your Ritual today.

#90. The Celery Juice Episode Mar 29, 2021

Today's episode is on celery juice. Is it a magical drink that you must juice to get its benefits? Is it all hype with nothing to back it up? I dive into what the research shows us and how to incorporate it into your life if you are interested.

Health Benefits of Celery What the Research Shows/Doesn't Show Blood Pressure Antioxidants Juicing vs. Whole Foods Takeaways Tips to Buying Celery Ways to incorporate celery into your life

IG Question. How to Lower Cholesterol with diet? Answer on the pod.

#89. The 80 / 20 Method for Sustainable Health & Weight Loss Mar 22, 2021

This episode covers the 80/20 Method; one of the major principles I personally follow and talk about in my REVAMP Ebook for a sustainable plantbased way of living. The beauty of the 80/20 approach is that it isn't a "diet" as you aren't restricting anything or cutting out complete food groups, which results in an effective and sustainable way of eating that supports health and weight loss.

Originations of the 80 / 20 "Diet" What Makes Up the 80% What Makes Up the 20% Whole grains, whole foods, alcohol, fats and carbs. Benefits of the 80 / 20 Method Applying the 80/20 method to your life - how to look at it daily and weekly. Tips to start using it in your daily routine.

Question from IG. I am iron deficient, how can I correct through a plantbased diet?

#88. The Endometriosis Episode Mar 14, 2021

March is Endometriosis Awareness Month and with 1 in 10 women struggling with endometriosis, I felt this episode was timely. As someone who has endometriosis and no longer has the symptoms, I wanted to share my story as well as studies, tips and insight on how we can alleviate the symptoms through lifestyle and diet, not necessarily medication and surgery as our only option.

TOPICS: My Endo Story and Surgery What is Endometriosis? What has been shown to lead to Endo? How does soy affect endometriosis? What foods help fight endometriosis symptoms? Organic foods and their effect Skincare and sanitary products

Get key nutrients–without the B.S. Ritual is offering my listeners 10% off during your first 3 months. Visit ritual.com/PBNP to start your Ritual today.

#87. Weight Gain on a Plantbased Diet, Why You May Have Bloating on a Plantbased Diet & Do Dates Make You Gain Weight? Mar 08, 2021

This episode dives deep on some of your top asked questions from IG to provide you with insight, research and my experience with these hot topics.

Why am I gaining weight after going plantbased?

Top reasons why you may be gaining weight even though you are eating plantbased and how to adjust to aid in weight loss.

Why am I feeling bloated since switching to eating plantbased?

Top reasons you may be experiencing bloating on a pb diet. What to avoid and what to add in to help with bloating. Bloating from the LGS and how to combat it.

Weight Gain and Dates?

Do they affect blood sugar and lead to diabetes? How many to eat in a day to lose weight? Are they good for weight loss?

This episode is brought to you by NED | Take 15% off 1st time order or 20% off recurring order at helloned.com/plantbased or enter plantbased at checkout.

#86. Five Tips to Cultivate Happiness at a 9-5 Job + Beyond Mar 01, 2021

Today’s episode is about how to cultivate happiness at a 9-5 job and beyond. I am sharing all of my insight, tips and tricks I have learned over working at the same 9-5 job for 11 years. These go beyond just work and can help you with setting up your life for more happiness now.

Mindset & Mantras Protecting Your Energy Creating Daily Routines You Love Living a Life of Purpose Fueling Your Way to Happiness

This episode is sponsored by NED. To try NED, visit www.helloned.com/plantbased or enter plantbased at checkout for 15% off your first one-time order or 20% off your first subscription order plus FREE shipping.

#85. The Carbohydrate Episode & Why (Complex) Carbs Won't Make You Fat Feb 21, 2021

Today's episode is inspired by a topic I receive many questions around - CARBS, eating a high carbohydrate diet, eating many fillings of carbs and how it can not lead to weight gain? I explain how and bust myths around carbs in this episode while hopefully helping to shift your perspective on this misunderstood macronutrient.

TOPICS:

Why we need carbs to power our brains The types of carbs and how they effect our health Examples of carbs to understand when grocery shopping Low carb diet studies and long term health effects Carbs that lower heart disease, diabetes, and types of cancers Types of carbs that lead to weight loss Viewing fruit from the complex vs. simple lens Complex carbs that are processed? How to balance complex carb portion sizes? The Blue Zones and carbohydrates Why do I eat my denser carbs after the LGS?

This episode is sponsored by NED CBD. Visit helloned.com/plantbased or enter plantbased at checkout for 15% off your first one-time order or 20% off your first subscription order plus FREE shipping.

This episode is sponsored by Ritual. Ritual is offering my listeners 10% off during your first 3 months. Visit ritual.com/PBNP to start your Ritual today.

#84. Fasting Guide for Women Feb 14, 2021

This episode is a chat with nutritionist Sarah Marlette where we go deep on the topic of FASTING. We cover the benefits of fasting, men vs. women and what the studies show, fasting for your cycle, women and workouts when fasting, bloating and weight gain, the ideal fasting timeframe, the proper meals to eat when breaking a fast, hormones and everything in between.

This episode is sponsored by NED, a wellness company that produces the highest quality Full Spectrum CBD extracted from organically grown hemp plants. To learn more about NED, visit: www.helloned.com/PLANTBASED or enter PLANTBASED at checkout for 15% off your first one-time order or 20% off your first subscription order + FREE shipping.

#83. Q&A: Fresh vs. Frozen, Caffeine, Leaner Legs & Destressing Feb 08, 2021

Today's episode is a Q&A answering your questions from Instagram. Today we go in depth on:

Q. Can I use frozen spinach vs fresh in the LGS and is there a difference? Also, studies on frozen fruit. Q. Thoughts on coffee and how much do I drink? I personally drink 1 - 2 cups per day of coffee. Q. How to Lean out your legs more? Q. Since you dont drink often, how do you destress?

Forager is offering a limited offer coupon for a FREE cup of their cashew-based plantbased yogurt at www.foragerproject.com/CultivateHealth

The Self Improvement Bundle is back for a limited time! Get 111 Ecourses on everything from career, finance, self care, healthy living, vegan cooking, nutrition and mindful eating, health, sustainability and many more - for just $75. Get the Self Improvement Bundle.

#82. Supplement Spotlight: Probiotics Feb 02, 2021

This episode is a Supplement Spotlight on a supplement we are all familiar with - probiotics. I break down what probiotics are and why we need them, as well as going in depth on the important questions like: Is there evidence to support probiotics work? Can they survive in our gut if they even make it that far? Is it just a trend that doesn't live up the hype? Have they been shown to help any health conditions? What type should you be taking if any? Can you get probiotics from foods? I share my personally stance on probiotics, takeaways and - of course - which plantbased foods have probiotics already in them.

Answering your Qs from IG. Does your husband eat the same foods as you or do you make separate meals?

Take 10% off your first 3 months of Ritual's vegan multivitamin at Ritual.com/PBNP

#81. Achieving a Plantbased, Not Perfect Mentality Jan 25, 2021

Today's episode is on releasing perfectionism with food & achieving a plantbased, not perfect mentality.

Have I ever struggled with food issues? Know your WHY, Find your triggers and learn from them Stopping reductionism habits like labels, calorie / macro counting, etc. All Calories are NOT created equal The 80/20 method and how to apply it to your life holistically Replace vs. restrict Adding in vs. Removing This episode is sponsored by Forager Project, a plantbased creamery. Get one free plantbased yogurt at foragerproject.com/cultivatehealth

#80. The Dental Health Episode Jan 18, 2021

I can't believe it took me 80 podcast episodes to finally talk about dental health, even though it was the catalyst that started my entire plantbased health journey. As many of you know my mom’s Congestive Heart Failure was a direct result of an infection in her mouth from a root canal that went untreated and then the infection moved to her heart. Yes, our dental health is connected to our heart health and many other health issues you may never have heard of. Today I am covering everything dental health related including:

Root Canals & Disease Dental Health Linked to Heart Health, Cancers & Brain Health Cavities & Healing them Naturally Keeping Our Teeth Disease Free Gum Disease Best & Worst Foods for Dental Health How to Keep Our Teeth Disease Free What to Look for & Avoid in Toothpastes Thoughts on Fluoride Evidence for Oil Pulling Tongue Scraping

Follow me On IG @hautehealthy

Shop My RECIPE + REVAMP Ebook Bundle

This episode is sponsored by Forager Project. Forager is offering a limited offer coupon for a FREE cup of dairy-free yogurt at foragerproject.com/CultivateHealth.

#79. Simple Plantbased Lunch Ideas Jan 11, 2021

One of the most requested questions I’ve been receiving lately during the #pbnprevamp Challenge is needing inspiration for easy and filling plantbased, not perfect lunch options. In this episode, I share how I plan and prepare lunch ideas for the week, along with tons of savory and sweet lunch ideas to give you inspiration and motivation while basing your meals around real whole plantbased foods that will give you energy, instead of relying on to-go or packaged foods that cost more money and lead to a mid-day slump. I also share some grocery shopping hacks I have picked up over the years to get a healthy plantbased lunch at some of our favorite stores without spending $30 at the hot bar.

Study on skin cancer and nutrition.

This episode is sponsored by Ritual. You deserve to know whats in your multivitamin. Thats why Ritual is offering my listeners 10% off during your first 3 months. Visit ritual.com/pbnp to start your Ritual today.

#78. Wellness Trends to Leave in 2020 Jan 04, 2021

Today is the first day of the PBNP REVAMP Challenge! Please share your challenge experiences with me over the next 10 days on IG by tagging me @hautehealthy #pbnprevamp so we can encourage each other along the way.

The Self Improvment ECourse Bundle is on sale this week only. Get 75 courses (actual courses with modules, videos, worksheets etc) for $1 each, so $75 total. There are courses on: veganism and health, emotional eating, money and finances, mindset and meditation, beauty and self care, sustainability, career and entrepreneurship, as well as healing autoimmune and candida, and so many more.

On today’s podcast episode I thought it would be fun to cover the wellness trends I want us to leave behind in 2020. As we enter a new year, and might be kicking it off with the pbnp revamp challenge we have a new opportunity to shed some of our antiquated beliefs and fads we might have tried in the past. I am focusing on: Restrictive Diets, Calorie Counting & Cleanses/Detoxes, with studies and research to help better comprehend why these trends aren't sustainable, as well as giving my personal tips to approach these topics in a healthier way in 2021.

This episode is sponsored by Ritual multivitamins. Ritual is offering my listeners 10% off during your first 3 months. Visit ritual.com/pbnp to start your Ritual today.

#77. 2021 REVAMP Challenge Dec 29, 2020

We are in the last week of 2020, so I thought it would be fun to do a REVAMP Challenge for 2021 - it will be 10 days long launching on Monday, January the 4th. Today I am going to cover the top Revamp principles I want you to aim for during the 10 days and answer some common questions around each of them. Tag me @hautehealthy and #pbnprevamp so I can share your posts and we can help hold eachother accountable during the challenge.

1. Time Restricted Fasting Does coffee break your fast? Can you put in plant milk?

2. Lean Green Smoothie (LGS) Can you make it the night before? How do I shop for one week to make the LGS?

3. Aim for the 80/20 Method How to figure out the ratio by week, month? What about minimally processed foods?

4. Eat Light to Dense Are there studies to support light to dense?

5. Movement

+ Surprise Announcement Launching on Jan 1st

#76. Supplement Spotlight: Nutritional Yeast Dec 21, 2020

Today's episode is a supplement spotlight on Nutritional Yeast. We cover everything from: how it is made, what makes up its nutritional profile, different types to choose from and studies showing its surprisinghealth benefits. I also bust some myths you may have heard about it, who might want to avoid it and share how I incorporate it into my daily lifestyle.

Connect with me on IG @hautehealthy

REVAMP Ebook to change your body, mind and health

RECIPES Ebook to create simple meals for your busy life

#75. Tips to Develop Self Discipline & Commit to a Healthy Lifestyle Dec 14, 2020

Today's episode provides tangible tips to help you cultivate discipline and commit to living a healthy lifestyle. We discuss habits to practice that will enable you to reach your health goals and thrive, finding alignment with who you want to be along the way to your healthiest self.

Know Your WHY Visualization Building Self-Confidence Making Commitments with Yourself Being Prepared & Planning Re-evaluate Your Surroundings Discipline with Cravings & Binging

Follow me @hautehealthy Visit the blog at hauteandhealthy.com

#74. The Animal Protein Episode Dec 06, 2020

Today's episode is the long-awaited animal protein episode and whether it is health promoting or harmful. We cover the major studies between animal protein and cancer, heart disease, Diabetes Type 2 and all cause mortality, as well as how protein is created and reacts within our bodies. I answer the common question: how do you get protein on a plantbased diet? and break down how much protein we actually need in a day, where we can easily get it from plantbased sources and how much protein plant foods have in them so you can set yourself up for success on a plantbased diet.

We look to The Blue Zones and the longest living people around the world to study how much of their diets rely on animal protein and what diet is best for longevity. From protein powders, to the keto diet and whether mock meats are healthier than real meat - I dive into all of the questions that naturally arise when discussing animal protein and plantbased lifestyles. I hope you love this episode, learn something new and it encourages you along your #plantbasednotperfect path.

Follow me on IG @hautehealthy

Shop my REVAMP Ebook Bundle to change your body, mind and overall health with principles, daily habits, recipes and more!

Take 10% off during your first 3 months of Ritual multivitamins, at ritual.com/PBNP

#73. Helen Hall, CEO of Blender Bombs on Finding Food Freedom, Controlling Cravings and Low Intensity Workouts Nov 29, 2020

Today's guest is Helen Hall, founder of Blender Bombs - the nutrient packed plantbased ball you can add to your daily smoothie, over your oatmeal or in your yogurt - to ensure you are getting all of the essential nutrients.

In this episode Helen shares her health and wellness journey, gaining 30lbs in college and how she lost it in a healthy and sustainable plant focused way. From her experience as a personal trainer and what it taught her about high intensity vs. low intensity workouts, to human design, business insight, and how she created and launched Blender Bombs, this episode goes deep.

Helen shares how Blender Bombs help to release food fear, beat cravings and finally find food freedom. We chat about living your purpose, eating a plantforward high carb diet and thriving, alcohol, a day in her life of eating 80/20, her favorite books and so much more.

Human Design Quiz: myhumandesign.com/get-your-chart/

Find Helen @hushupandhustle

Find Blender Bombs at: blenderbombs.com

#72. Melissa Wood Health Challenge Results, Comparing High vs. Low Intensity Workouts Nov 22, 2020

I just finished the Melissa Wood Health 14 day challenge and am feeling calm, motivated and committed to moving EVERY single day through the holiday season. On today's episode I share my takeaways from the #MWHMethod challenge, personal results and overall thoughts on why low intensity type workouts can have SUCH a positive impact on our bodies and our minds. I hope this episode inspires and motivates you through the holidays and beyond.

I answer all of your MWH questions from Instagram and get real on everything from: how often I workout, for how long, how many times a week, do I add cardio, do MWH workouts lift your booty - and much more. I know it can be hard to believe low intensity workouts can have as much effect on our bodies as higher intensity workouts but they can, and when coupled with a plantbasednotperfect diet, they can be FIRE.

We get into why you might be killing yourself at the gym while cutting calories and not seeing results, so you can learn how to adjust your workouts to see optimal results. I also share the research on how yoga-type workouts can boost and sustain weight loss.

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#71. HORMONE HEALTH with Candace Burch, Hormone Health Educator Nov 16, 2020

Candace Burch is a hormone health educator and specialist, who after experiencing her own hormone issues and researching how to rebalance them naturally, landed the position of director of education at ZRT Laboratory and learned from the experts how to use hormone testing to detect and correct hormone imbalances. Through an at-home saliva test, Candace counsels women and men on all things hormonal, helps to rebalance their hormones to relieve symptoms and restore balance in their lives.

In this episode we chat about Candace's journey, how to balance your hormones naturally, testosterone levels in men, birth control and its lasting effects, endometriosis, adrenals, cortisol and plantbased foods to help balance our hormones naturally. Candace also educates us on hormone disrupting products from skincare and makeup, to cleaning products and everything in between. You are going to love this episode and learn so much, get your notebooks out!

Take $100 OFF the Hormone Test with code "PBNP" at yourhormonebalance.com

#70. Tips to Stay Lean During the Holidays Nov 08, 2020

We are only a few weeks out from Thanksgiving, but after quarantine and now the holidays coming up I know many of us are in need of inspiration and motivation to get through the holiday season without gaining weight. Today I am going to share insight, studies and my top tips to getting through the holidays healthier and hauter than ever.

#69. The Vegetable Oil Episode Nov 01, 2020

Today's episode is on vegetable oils (everything from canola to EVOO) because there is much debate over whether they are healthy or harmful. I break down the truth, share the studies and research, to provide you with tangible take-aways to help you make the healthiest decisions on oil for your body, mind and overall health and longevity.

Take 10% off your first 3 months of Ritual multivitamins. Visit ritual.com/PBNP to start your Ritual today.

REVAMP your life, body & health with my new EBOOK

#68. Supplement Spotlight: Spirulina Oct 18, 2020

Today's episode is a supplement spotlight on Spirulina - breaking down what it is, sharing the reported health benefits, negative effects and helping you make the best choice for your health. I share whole food alternatives and how to choose the best spirulina supplement if you decide to add it to your routine.

take 10% off at Branch Basics on the starter kit with code "hautehealthy" at checkout.

#67. Weight Loss, Toning, What I Eat in a Day, Alcohol, Autoimmune Oct 11, 2020

Today's podcast episode is a Q&A answering all of your questions directly from Instagram.

Can you meal prep the LGS the night before? How often do you have "cheat" meals? How long did it take you to see major changes in your body? How do you target the thigh areas? What do you eat in a day? Did you count calories? Did you naturally lean out when you went plantbased? Do you notice protein helping you look more toned? Or does it not have an effect? Do you suggest juicing to kick start weight loss and move to a plantbased not perfect diet? Thoughts on alcohol? Book recommendations! Any advice for someone recently diagnosed with autoimmune/Hashimoto's?

REVAMP Your Body, Mind & Life (Ebook)

RECIPES for Your Busy Life (Ebook)

REVAMP + RECIPES EBOOK BUNDLE

#66. SOY: Healthy or Harmful? Oct 04, 2020

Today's episode is on soy and whether it is harmful or a health food. I break down what soy is, its nutritional profile, the differences between natural and processed soy and all of soy's amazing health benefits you might not be aware of. You will be shocked to find out the research to support natural soy as a cancer fighter, specifically for breast cancer. I share all of the research, studies and findings and explain why I think soy gets a bad rap, as well as how many servings of soy we should stick to on a daily basis.

My new Ebook / REVAMP your life, body & health

Take 10% off during your first three months at ritual.com/PBNP

#65. Haute or Not? Collagen Supplements. Sep 27, 2020

Today we are chatting about trendy collagen supplements and whether ingesting collagen products can actually create collagen within our bodies. I explain what collagen is, why you need to be wary of it in unregulated supplements and which labels you want to look out for, as well as if there is any science to support that ingesting collagen can build collagen. I explain how all of the components of collagen can be found in whole plant foods: beans and legumes, nuts and seeds, fruits and vegetables, and whole grains, and share the main plantbased foods to focus on.

Hot Topic: Fiber & FFactor. Comparing fiber from whole plantbased foods to processed fiber products like the FFactor protein powder.

I launched my new Ebook: REVAMP / to assist you with revamping the structure of your daily habits which will elevate your health, vitality and longevity.

This episode was sponsored by NED. If you want to learn more about NED and try their CBD, go to www.helloned.com/Plantbased or enter PLANTBASED at checkout for 15% off your first one-time order, or 20% off your first subscription order + FREE shipping.

#64. Skincare Q & A with Dr. Francesca Lewis Sep 01, 2020

Today’s episode is a continuation of an interview with board certified dermatologist Dr. Francesca Lewis, MD. Take notes because she tells us everything we need to know from skincare 101, antiaging, lasers and PRP, botox vs. filler, product layering and trends. She shares her personal skincare routine and we play a game of haute or hype, where I ask her opinion on trends and she shares her honest opinion.

This episode is brought to you by NED. If you want to try a CBD that is clean, transparent and works - check out NED and try their CBD for yourself, go to www.helloned.com/Plantbased or enter "PLANTBASED" at checkout for 15% off your first one-time order or 20% off your first subscription order + FREE shipping.

#63. Skincare & Anti-aging with Dr. Francesca Lewis Sep 01, 2020

Today’s episode is an interview with board certified dermatologist Dr. Francesca Lewis, MD. Dr. Lewis is a leading dermatologist in the industry and my personal dermatologist at Delray Dermatology and I am so excited to have her on today to answer all of our skincare questions. Take notes because she tells us everything we need to know from skincare 101, antiaging, lasers and PRP, botox vs. filler, product layering and trends. She shares her personal skincare routine and we play a game of haute or hype, where I ask her opinion on trends and she shares her honest opinion.

This episode is brought to you by Ritual. Take 10% off during your first three months at ritual.com/PBNP

Stalk me @hautehealthy

#62. How Dairy Affects Our Health, Weight & Beauty Aug 27, 2020

Today's episode is all about educating ourselves on DAIRY and what happens when we consume it. We get into what it is made of, how it can promote negative health and digestive issues, mythbust calcium beliefs and share studies correlating dairy to acne, cancer and heart disease. I share my own struggle with breaking up with cheese, healthier alternatives to your favorite dairy products and we chat on baby formula, raw vs. pasteurized and everything in between.

We can't talk about dairy and leave out whey protein products (hot topic right now!) so I also shed some light on what to look for when choosing protein powders and why we want to stay away from whey-based products for optimal health and wellness.

If you want to check out NED and try their CBD for yourself, go to www.helloned.com/Plantbased or enter "PLANTBASED" at checkout for 15% off your first one-time order or 20% off your first subscription order + FREE shipping.

Take 10% OFF Elmhurst Plantbased Milks

Follow me @hautehealthy

#61. Non Toxic Lifestyle, Gerson Therapy, Health Coaching & Coffee Enemas Aug 19, 2020

Dani Loose is a vegan holistic health coach who is passionate about a plantbased non-toxic lifestyle, while working full time for Dear Media studios in the podcast world. After experiencing her mom’s battle with stage 4 ovarian cancer and seeing her struggle with conventional approaches, Dani was introduced to holistic healing when her mom used Gerson Therapy to stop her cancer growth. In this episode, Dani shares her mom's cancer success story and the benefits of a plantbased non-toxic lifestyle, and how the entire experience ignited a deep passion within Dani that she now shares with others to help them take charge of their health.

Follow Dani @daniontheloose Daniontheloose.com

For my favorite non-toxic cleaning products check out Branch Basics and take 10% off with code hautehealthy25.

Supplement Spotlight: Magnesium Aug 16, 2020

Today’s Supplement Spotlight is on Magnesium, a mineral that plays a vital role in every cell and organ in our bodies. From fighting free radicals to heart health, bone health, diabetes, hormones, depression and pretty much everything in between you will be shocked to learn how deficiencies in magnesium can play a crucial role in our health or lack thereof. I share how we can naturally ensure we have enough magnesium through our plantbased foods and all the deets if we want to supplement.

If you want to check out NED and try their CBD for yourself, go to www.helloned.com /Plantbased or enter "PLANTBASED" at checkout for 15% off your first one-time order or 20% off your first subscription order + FREE shipping.

#59. Heal Cancer Naturally with Dr. Melina Roberts Aug 04, 2020

In this episode I talk with Dr. Melina Roberts, a naturopathic doctor who uses a biological medicine approach to treat and heal cancer naturally. We chat about where cancer cells come from and how they turn into cancer, the six stressors that affect your bodies self regulation and the main principles we should apply to ensure cancer cells don't grow. She explains a biological medicine approach, cancer as a process in the body and how to treat it, along with in depth explanations on the healing modalities she uses to treat the growth of all types of cancer (from breast, to prostate and brain cancer). I get her thoughts on everything from fasting, to coffee enemas and juicing, and we of course cover the major inflammatory foods to stay away from that lead to the growth of cancer cells. This is a truly life-changing episode that I am so proud to be sharing with you as so many of us have been touched by cancer in some way.

Follow Dr. Roberts @drmelinaroberts Her website: http://advancednaturopathic.com

#58. Why You Want a Sauna for Optimal Health & Glowing Skin Aug 02, 2020

Today's episode is about the home sauna I purchased and why, answering all of your questions from the difference between traditional vs. infrared, how infrared works, far vs. near infrared, heavy metals, muscle mass and skin benefits. Plus I share insight into how I use the sauna from hydration and duration, to my entire sauna beauty regime before, during and after.

Take 10% off ritual multivitamins at ritual.com/PBNP

JNH 1 Person Joyous Sauna

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Supplement Spotlight: Zinc Jul 26, 2020

Today's Plantbased, Not Perfect Podcast episode is a Supplement Spotlight on Zinc which is especially important in this current health situation and for those of us eating a plantbased diet. We are talking about all of the amazing health benefits of zinc, how you can get it through plantbased food, and how to choose the right supplement out of all the crap.

Zinc Overview Why It Is So Important for Our Health Health Benefits of Zinc Plantbased Foods Naturally High in Zinc How to Ensure You Absorb the Zinc from Food Recommended Amounts How to Choose the Right Zinc Supplement

Question from Instagram. Does your cycle mess up your weight? Any tips to reduce hormone surges?

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Check out My Ebook

#56. Six Healthy Tweaks to Implement TODAY Jul 19, 2020

Take your wellness to the next level with these simple tips and tricks to help you boost your health wherever you are on your journey. If you have found yourself plateauing during quarantine or just want to kick it up a notch, these healthy tweaks are for you. From the way we look at our food, to what we add to it, switching up our thoughts and inexpensive fitness ideas we can do at home for free - these health ideas are for you.

Question from Instagram. What are some of your favorite healthy PB snacks?

Take 25% off GOMACRO Bars with code hautehealthy25

#55. GUT HEALTH Jul 14, 2020

Sarah Marlette is a certified holistic nutritionist who works with her clients from a holistic functional medicine approach. In this episode we chat about all things gut health: from digestion and bloating issues, to leaky gut and leaky brain, as well as the importance of bio individuality, focusing on a diversity of plant food and everything in between. I am so excited to share this episode with you and be sure to take notes, she drops a lot of knowledge along the way.

Topics Discussed:

How your gut is linked to your brain and can lead to anxiety and depression

Cortisol and how to lower it, why it is important and gets a bad rap

Tips for managing snacking and cravings

How Intermittent Fasting can negatively affect you

When you are doing everything “right” but still experience bloating & digestion

Switching over to PB and consuming more raw fiber

Why certain people can handle raw veggies vs not

How to heal and seal your gut first

Thoughts on digestive enzymes, prebiotics and probiotics

Importance of when you’re eating and how you’re eating

Low intensity workouts vs. high intensity workouts

Day in the life of a holistic nutritionist

Follow Sarah @nourishthriveglow

Check out her Gut Reset at nourishthriveglow.org

#54. Food Combining, Fruit Fear, Calories & Fats Jul 05, 2020

Today's Q & A episode is a continuation from last week answering all of your health and wellness questions from Instagram.

Can you share your hair routine and products? How much fruit do you consume a day? For how long and consistent do you have to be to lean out like you? Do you track your macros or calories? Food combining seems so overwhelming, what are your thoughts? How much olive oil, seeds and nuts do you eat daily? Thoughts on being in the sun? Rice bran soluables - legit? I have a horrible sweet tooth, how do I cope? Did you notice weight gain when ditching the diet mentality / giving up tracking? Do you consider chickpeas beans and legumes a carb or protein when FC? Do you eat them on their own or with fats?

Stalk me @hautehealthy

Simple Meal Idea Ebook

#53. Weight Loss, Workouts, Eggs, Cortisol & More Jun 28, 2020

Today we are celebrating ONE YEAR of podcasting with this special episode dedicated to answering all of your health and wellness questions you sent in via Instagram.

QUESTIONS: Lean Green Smoothie Recipe Was there ever a point where you carried extra weight and if so, how long did it take to see a change? Why dont you eat eggs? / Was it hard for you to give up eggs? Different types of workouts we should or shouldn’t do depending on our goals? low intensity workouts vs. high intensity? Advice to get rid of cellulite and water retention? Did you manage to stay in shape during quarantine Who are your health and wellness inspirations? Is there a big nutritional difference between nour dates and medjool dates? More info on fats and when to eat them? Do you have any foods/healthy eating recommendations for Hashimotos? How to lower cortisol? How to workout with high cortisol? Bee pollen all year long? Easiest way to lose weight? Rules to follow.

Follow me @hautehealthy

Take 10% off during your first three months at ritual.com/PBNP

Superfood Spotlight: Hemp Seeds Jun 15, 2020

Today's episode is a superfood spotlight on Hemp Seeds. I have been adding these beauty seeds into my diet on a daily basis lately and I wanted to share with you why and all of their amazing health benefits.

TOPICS //

Omegas & Protein Weight Loss Minerals & Vitamins Anti-Aging Benefits Health Benefits Studies & Research How to add hemp seeds to your diet Choosing the best hemp seeds (GMOs and Organic?) Storage Tips

Notes:

Trader Joe's Hemp Seeds

Knowrish Well Super Latte - Shroom Brew

Stop Aging Now! Book

#51. Natural Ways to Combat Depression Jun 08, 2020

This episode lifts the veil on depression and shares studied natural ways to boost your mood, whether you personally experience depression or are just feeling in a funk. With personal experience loving a family member who battles depression I wanted to share the knowledge I have learned to help anyone who might need to hear this message right now.

Gut Health & Mental Health Food as Medicine Key Nutrients Top 5 Inflammatory Foods Exercise Sauna Cold Showers / Ice Baths

Question from Instagram. How do you combat wanting to eat “perfect” all the time? Answer on the podcast.

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Download my Ebook, Simple Plantbased Meal Ideas

#50. How Gluten Affects Your Health May 31, 2020

Today we are going to be talking about gluten. I wanted to focus on gluten because I feel there is a lot of confusion around it, misinformation and questions on whether gluten-filled foods are all created equal. I explain what gluten actually is and share the science on this misunderstood protein, along with which options are best for you dependent on your health journey.

What is gluten?

Why wheat products today differ from the past and how they can cause intolerances

Cleanest options, acceptable options and your worst choices when eating grains

Sprouted bread and is Ezekiel bread better for us?

My thoughts on Sourdough bread

Gluten intolerance and FODMAP

Question from Instagram. Worried about eating a ton of carbs. Breaking down the difference between complex carbs and refined carbs.

Stalk me @hautehealthy

Blog | Ebook | Amazon Shop

Episode 49. Health Implications of Seafood May 19, 2020

Today's podcast episode is focused on seafood and you might be surprised what I have to share. From its health benefits to potential negative side effects, we have an honest conversation about how to fit seafood into a plantbased not perfect diet if you want to, along with alternatives if you don't.

TOPICS // Alkaline vs. Acidic Health Benefits Toxins & Pollutants Fish Highest + Lowest in heavy metals Plantbased Omega 3s How to Prepare Seafood to avoid toxins How to naturally excrete heavy metals Food Combining Tips / Digestion Algae Supplements The Blue Zones

SKINCARE STUDY // Why you want Niacinamide in your skincare

Products Mentioned: EltaMD 46 Clear, Naturium Vitamin C, Cerave PM Moisturizer

Check out my Youtube Channel

Download my Ebook

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Interview with Traditional Medicinals May 10, 2020

On this episode I interview Zoe Kissam, an herbalist for Traditional Medicinals, on all things herbs and teas, plus the many health benefits associated with different herbs. From Zoe's journey to finding herbalism and falling in love with the Traditional Medicinals brand, to what an herbalist does in a day, we "herb nerd" out in this episode on all things herbs, teas and health. Traditional Medicinals is a leading seller of wellness tea in the U.S. and is an OG tea company that been around since the 70's.

TEAS MENTIONED / Trouble falling asleep - Nighty Night Tea (Valerian based) Staying asleep - Original Night Night Tea Female Issues - Irritable (Stress Ease Tea) / Water Retention (Weightless) / Raspberry Leaf & Female Toner Tea (Menstrual Regulation & Cramps) Anxiety - Stress Ease Tea Occasional Stress - Chamomile with Lavender, Cup of Calm, Cup of Sunshine, Lemon Balm Tea Digestive Issues - Belly Comfort Tea, Gas Relief

HERBS MENTIONED / Nettle Leaf - when in doubt use nettle! Joint Health & kickstart stagnation in the body Hibiscus - supports cardiovascular system. Helps to lower blood pressure! Peppermint - Digestion, Bloating, Gas, Indigestion Roasted Dandelion Root - Coffee alternative with no caffeine, supports the digestive system and the body's natural detoxification system Mother's Milk - supports new mom's & helps support new mom's breast milk production, helps with hydration

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Check out Traditional Medicinals

Superfood Spotlight: Dates May 03, 2020

Today we are going to be chatting about all things dates. Dates are an amazing true superfood that I feel are highly misunderstood, so I wanted to share my findings on the many health benefits of dates, dispel common myths about them having “too much sugar”, plus share organic brands I was recommended. We are also talking about how I use my dates along with my date bites recipe from my ebook so you can make them at home.

Vitamins & Minerals Digestion & Acne Inflammation & Disease Blood Sugar Debunking Pregnancy Medjool Dates vs. Deglet Noor Dates My Date Bite Recipe and how many to eat

KNOWLEDGE BOMB // Dates and their beneficial impact on Alzheimer's

Question from IG. How many dates do you consume a day?

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Simple PBNP Meal Ideas Ebook

Take 10% OFF Ritual Multivitamins at ritual.com/PBNP

Episode 46. All About FATS Apr 26, 2020

Today we are chatting all about FATS, the different types, which ones are “healthy”, which ones to avoid, everything about nuts and seeds, fats from avocado and how fat plays a big role in endometriosis.

Differences Between Fats: Saturated, Unsaturated, Trans Fats

Healthy Fat Breakdowns: Chia Seeds, Avocados, Nuts/Seeds

Why we should limit our oil intake, which oils are best/worst, how to cook low - no oil

Worst Oils: canola, vegetable, sunflower, safflower, soybean, corn, rapeseed, grapeseed, palm oil

Nuts & Seeds - which ones to pick (raw vs. roasted), what ingredients to look out for, what amounts to eat

KNOWLEDGE BOMB// Link between Fats & Endometriosis

Question from Instagram. What do you use for salad dressing?

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Get 10% OFF Vegan Multivitamin at Ritual.com/PBNP

Take 25$ OFF at Splendid Spoon

Episode 45. Get Glowing Skin from Within Apr 19, 2020

Today we are talking about how to achieve glowing skin from within through two major elements you get directly from plant foods. Simply put - minerals & enzymes are beauty element BFFs that lead to naturally glowing skin. So what foods do we get them from and how do they work together? I break it all down for you today.

MINERALS BREAK DOWN ENZYMES BREAK DOWN

Top Beauty Minerals & Top Foods that Have Them How to Get More Enzymes Raw nuts vs. Roasted nuts Why Organic Matters Lean Green Smoothie Tips & Tricks Eating Light to Heavy

Foods to Avoid if you want glowing skin

Answering YOUR skin questions from IG. Is everything I use natural? Favorite clean body moisturizer? Do I wear sunscreen?

STUDY // Rosehip Oil increases collagen production and skin elasticity.

Follow me on Insta @hautehealthy Take 10% the Vegan Multivitamin designed by women for women at Ritual.com/PBNP

Superfood Spotlight: ACAI Apr 12, 2020

Today's episode is all about my favorite "superfood" ACAI. You know I consume it almost daily, but today I wanted to get into WHY I eat it so often, debunk common misconceptions around it and break down all of its amazing health benefits you may not know about. There is a difference between ordering sweetened Acai with sugar added to it vs. making unsweetened acai with only fruit sugar added to it at home. I also share exactly how I make my Acai with tips and tricks to making your own at home.

ACAI TOPICS: Nutritional Profile + Antioxidants Cholesterol Benefits Anti Cancer Benefits Gut Health Benefits Skin Boosting Properties What to Avoid When Purchasing Acai How to Keep It Healthy When Ordering Acai Brands I Recommend / Blender I Use How I Make Mine, Recipe, Tips & Tricks

Question from IG. I'm worried about fat in an avocado. How much avocado should we be consuming per day?

Follow me @hautehealthy

Visit the blog to read articles, get recipes and more at hauteandhealthy.com

Download my EBOOK: Simple Meal Ideas for Your Busy Life

Q & A. Vitamins, Weight Loss, Food Combining, Anxiety and More Apr 05, 2020

Today I am answering all of your questions that came through on Instagram:

How to vet supplements? Do you workout in the morning? Do you drink coffee? Thoughts on the 80/10/10 diet? What do eat in a day to lean out and in what order? How to achieve a “plantbased not perfect” mentality? What to eat after a workout? Do I take B12? Food combining - do I do it and it is real? My favorite resources for personal growth? How to stop eating from anxiety? Best ways to lose fat? Do you think youll ever post 2 podcasts a week?

KNOWLEDGE BOMB // Health Benefits of Sulforaphane

Take 10% OFF at RITUAL.COM/PBNP

Episode 42. STAY HOME, STAY HEALTHY Mar 29, 2020

This episode is all about staying healthy while we #STAYHOME due to COVID-19. I am sharing everything I am doing at home, from my daily routine, to my easy plantbased meals and workouts I've been trying. I am also sharing all of the things I am not doing which help me to stay calm, positive and thriving. I hope this episode motivates and inspires you during this time to continue working towards your healthiest life possible. We have a choice each day to make make healthy choices - I hope this episode drives you to make them.

Take $25 OFF Splendid Spoon

ButaFresh

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Episode 41. Staying Fit & Healthy through Isolation Mar 22, 2020

This episode was created to inspire, motivate and support you during this isolation period from Coronavirus (COVID-19). With so many of us staying inside our houses, I want to help you with keeping your health on track despite it being an uneasy and uncertain time, so you can come out of this just as healthy and fit, if not more, than when this started.

I am sharing studies, tips and tricks on every topic from:

Healthy Food Choices, Fitness, Important of Routines, How to Reduce Anxiety, Finances, Alcohol, Sleep and much more.

Question from IG. Fresh spinach vs. frozen spinach to make my Lean Green Smoothie during isolation?

Follow me @hautehealthy

Check out my blog hauteandhealthy.com for content and recipes

Episode 40. Science-Based Tips to Enhance Your Immunity Mar 15, 2020

Today we are talking about natural ways to enhance your immune system all the time, but especially now when everyone is feeling uneasy about the coronavirus. I did the research to help figure out the most effective and scientifically studied ways we can boost our immune systems to help avoid possible flus, viruses, infections and more. With coronavirus on everyone's mind I wanted to provide real VALUE to you with steps you can take today, from home to help you feel in control of your health as we continue to strive for our healthiest lives possible.

HIGHLIGHTS:

WFPB Diet and foods to avoid Avoiding Stress & My top tips to reduce stress Importance of Sleep and tips for quality sleep Moderate exercise and ideas for workouts at home Supplements that have shown to fight viruses & viral infections

Question from IG. My top favorite plantbased documentaries? Answer on the pod.

Try out Melissa Wood Health workouts for FREE with a 7 day trial

My favorite Olive Leaf Extract Brand

Stalk my IG @hautehealthy | Read my blog at hauteandhealthy.com | Download my Ebook, Simple Meals for Your Busy Life

Take 10% Off 3 Months at Ritual.com/PBNP

Superfood Spotlight: Bee Pollen Mar 09, 2020

Today's podcast episode is a superfood spotlight on something new I have added into my routine: bee pollen. I break down how bee pollen helps with So many things - everything from weight loss, to anti-aging properties, giving you glowing skin, aiding in digestion, counteracting the effects of radiation, being a stress reliever and promoting energy. And those are just the top health benefits I highlight.

We review the main questions on bee pollen: What is bee pollen exactly? Where does it come from? Is it considered vegan? All of the amazing health benefits of bee pollen. What type you want to buy, where to buy and more! Tips & tricks to using it and how I use it in my daily life.

Question from IG. What foods to eat to boost serotonin in the brain?

sources cited: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4276980/ http://www.cancerdefeated.com/newsletters/11/071311.html https://draxe.com/nutrition/bee-pollen/https://www.mercola.com/article/diet/bee_pollen.htm

Follow me on IG @hautehealthy

Read the blog, check out the Ebook at hauteandhealthy.com

Episode 39. My Plantbased, Not Perfect Journey Mar 02, 2020

Today I am sharing in depth on my plantbased, not perfect journey and answering all your questions around my experience as well as providing tips for you wherever you are on your plantbased path. So, let's get into it...

My first experience with veganism What caused me to go plantbased? How long have I been plantbased? The documentaries that originally inspired me My diet before going plantbased How did it feel and was it hard at first? What benefits have I experienced? How long does it take to see changes? The stages of eating plantbased > transitioning to WFPB

My top tips for transitioning into a plantbased diet

Question from IG. My thoughts on eating Fake Vegan Meats?

Resources mentioned in this episode: Fat, Sick & Nearly Dead Forks Over Knives Food Matters Hungry for Change What the Health Game Changers Loni Jane, the OG Food Heals Podcast Books: 80/10/10 Diet, Starch Solution, China Study, The Beauty Detox Solution

Follow me @hautehealthy Read the blog at hauteandhealthy.com

Episode 38. Five Healthy Habits to Start Today Feb 24, 2020

Today we are reviewing the five healthy habits you can start incorporating today to help you live your healthiest life possible. With research to support, we chat about everything from: obtaining fiber from raw foods, the impact of pesticides and why we want to choose organic produce when we can, why eating out does you zero health favors and we weigh the health pros and cons of caffeine. I also go more in depth on refined sugar and its negative impact on our beauty and why agave sucks.

Question from IG: Best ways to tone your body for Spring Break?

Mentioned in this Episode: EWG's 2019 Dirty Dozen

Stalk me @hautehealthy Read the blog at hauteandhealthy.com

Episode 37. How Refined Sugar Effects Your Health & Beauty Feb 17, 2020

Today's Plantbased, Not Perfect podcast episode is all about SUGAR. I receive many comments, DMs and topic requests on this so we go deep today on everything from the basics explaining the difference between natural and refined sugars and how they break down in your body, to the overall affects refined sugar has on our health and beauty. Yes we talk about natural fruit sugars and NO they aren't bad for you!

I answer all your questions on cravings - from myths, to tips to combat them - as well as provide natural sugar alternatives, switches you can make at night and other tips and tricks to help you along the way if you feel like you're addicted. We get into why soda is absolutely horrid for you and I break down what "Sugar Face" is (coined by Dr. Nigma Talib) and how to know if you might have it?!

Study on Animal Products Linked to Infertility, Dr. Neal Barnard

Follow me on Instagram @hautehealthy Read the blog: hauteandhealthy.com

Brittany Wisniewski on Detoxing & Cancer Remission Jan 31, 2020

Today's Plantbased, Not Perfect podcast episode is an interview with Brittany Wisniewski @theorganicblondie a detoxification specialist, best-selling author of "Keeping Well" and founder of a non profit Keep Well Org. After losing her mom to terminal breast cancer, brittany has devoted the past 10 years to learning about natural health and cancer remission, leading her to become a detoxification specialist.

We chat everything from healing cancer naturally and staying in remission, to her top anticancer tips, insights on supplements, saunas and colonics. I also picked her brain on: fads we should avoid and her skincare tips and tricks, to her favorite workouts, what she eats in a day and SO much more.

You guys are going to love Brittany and all of the health knowledge she has to share. This interview is so insightful and impactful, I know it will leave a lasting impression with you and help change your health for the better.

Get a free download of Brittany's Book "Keeping Well, An Anti-Caner Guide to Remain in Remission"

Episode 35. Get Inspired with the Vegan Ebook Bundle Jan 30, 2020

This episode is meant to inspire and motivate you on your plantbased journey with a mini Book Club on the Vegan Ebook Bundle. I'm breaking down my top favorite ebooks from the bundle, how they will add value to your life, results I have seen, which ones have the best simple plantbased recipes and more. And I'm so excited to announce that...the Vegan Ebook Bundle is back for a short resale this week so if you missed it last time, you get 60+ Vegan Ebooks, plus:

- 30+ additional ebooks totaling 90 ebooks for the same price of $50 - New ebooks from Coconut Bowls, Stella the Light, Ellen Fisher & more - Recipe Binder Printables to physically save your favorite recipes - My Ebook Plantbased Not Perfect is included in the bundle! - If you follow my link you will be entered into a GIVEAWAY to win a Nutribullet so you can make acai and lean green smoothies every day

If you already have the ebook bundle, you also get all of the new ebooks - just refresh your access link in your email to download them all.

My top favorite ebooks from the bundle include: Loni Jane's Bloom Caroline Deisler Overcoming Emotional Eating Bonberi, Self Love Course Depths of Beauty

Visit http://bit.do/hautehealthy to check out the Vegan Ebook Bundle! Follow me @hautehealthy

Episode 34. Benefits of Green Smoothies Jan 26, 2020

Today's Plantbased, Not Perfect episode is all about the many benefits of incorporating green smoothies as much as possible into your life. Green smoothies are such a simple and inexpensive way to help your digestion, amp up your beauty, as well as fight inflammation and disease. I am answering all of your questions I have received about my Lean Green Smoothie with information, tips and insight whether you have allergies, digestive issues and everything in between.

Why a Green Smoothie? What I put in my Lean Green Smoothie? What I DON'T put in it and why Answering all of your Smoothie Qs from IG How I Shop for my smoothie weekly, what to buy and how much Smoothies vs. Juices

Breaking down the research on Lectins. Villain or Longevity Food? Answers on the podcast.

Sources cited: https://annwigmore.org/livingfoods-wheatgrass-sprouting/ The Gerson Therapy https://nutritionfacts.org/video/are-lectins-in-food-good-or-bad-for-you/

Follow me @hautehealthy #plantbasednotperfect

Read my blog at hauteandhealthy.com

Episode 33. Healthy Tips for Weight Loss Jan 19, 2020

Today's Plantbased, Not Perfect podcast episode is all about weight loss. It is one of the top questions I receive so I wanted to share my insight, research and tips and tricks to help you lose weight and/or naturally maintain a lean body as the steps to achieving both are the same. I don't believe in strict "diets", magic powders or superfood supplements - you can achieve an amazing state of health, wellness and your ideal weight with focusing on a few key principles that we go in depth on in this episode.

TOPICS COVERED: Digestion Tips & Tricks Eating Alkaline vs. Acidic WFPB vs. Processed Vegan The order you eat 80/20% Rule Food Freedom, not counting calories and macros Low Oil / Fats Time Restricted Fasting Movement (which workouts to do for weight loss) Changing your mindset

Spirulina. Toxic or Healthy? Thoughts and research.

sources cited: The Beauty Detox, Kimberly Snyder Dr. Valter Longo Fasting https://www.sciencedirect.com/science/article/pii/S0091743517301470?via%3Dihub https://bjsm.bmj.com/content/53/10/655 https://nutritionfacts.org/2014/04/29/toxin-contamination-of-spirulina-supplements/ https://www.drweil.com/diet-nutrition/food-safety/is-spirulina-safe/

Episode 32. Sauna Health Benefits Jan 13, 2020

Today's Plantbased, Not Perfect Podcast episode is dedicated to the health benefits of saunas and all the ways they can improve your health. I first heard about sauna benefits while listening to Joe Rogan's podcasts with Dr. Rhonda Patrick (there are a few) and was so amazed by the data that I couldn't wanted to share the information with everyone. In this episode, I summarize the research findings for you and discuss how to apply them in your life, answer all the top questions you'll want to know about saunas and provide tips and tricks to affordably reap the benefits of a sauna. Health Benefits we go in depth on: Cardiovascular Dementia & Alzheimer's Mental Health & Depression Detoxing, Inflammation, Skin Health Sauna Questions: What temperature and duration is best for benefits? Traditional vs. Infrared? Tips & Tricks for Affordable Sauna Effects JNH Lifestyles 1 Person Joyous Sauna Also answering more questions about olive leaf extract I received through instagram @hautehealthy

Episode 31. Sober Curious? All About Alcohol. Jan 06, 2020

I am so excited to announce the project I have been working on, which is the Plantbased Ebook Bundle! This bundle includes 60 Ebooks from the top plantbased content creators around the world (Loni Jane, Elsa's Wholesome Life, Debi Flue, Caroline Deisler, Bonberi) - for just $50!! These ebooks focus on everything from: plantbased recipes, workouts, meal plans and hormone balancing to natural beauty and more. If you purchase from my link and send me a screengrab of your receipt I will send you my Ebook for free. Buy the Bundle!

Today's Plantbased, Not Perfect episode is all about alcohol to give you the latest research and tips and tricks to make healthy decisions around alcohol and improve your relationship with it. I share my personal history and relationship with alcohol and go in depth on steps you can take to live your healthiest life possible - with or without alcohol.

EPISODE TOPICS: My Relationship with Alcohol How Alcohol Robs You of Your Beauty Reasons We Want to Limit Our Alcohol Intake The Link between Alcohol and Breast Cancer How to Protect Yourself with Plants What to Drink when Consuming Alcohol? Tips & Tricks to be Smarter When Drinking

Question from IG. What is your advice for someone who falls into heavy social drinking patterns?

If you feel that you need more help with your alcohol consumption I would encourage you to check out counseling options and your local AA. If you are a child of alcoholism I would encourage Alnon, I wish that I had gone so that I could have understood alcoholism better.

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Episode 30. 2020 Intention Mapping Dec 30, 2019

I am so excited to share the project I have been working on with some other plantbased women which will be announced on the 1st, save the date!

Today's episode was created to provide you with a 2020 Intention Roadmap to help you with writing out your intentions for the New Year. I go through each area I focus my intentions around, the importance of writing them out and personal examples from 2019 for each to help inspire you with mapping out your 2020. This episode also provides you with tips and tricks for not only setting your 2020 intentions, but how to create actionable steps to achieve each one and make 2020 your best year ever.

7 Intention Quadrants:

1. Health 2. Wellness 3. Finances 4. Work Life 5. Personal Growth 6. Passions 7. Relationships

Shop the Ebook

Shop the Plantbased, Not Perfect Shirts

Follow me on Instagram @hautehealthy

One of your most asked questions of 2019: How to Overcome Emotional Eating and Overeating? Answered on the podcast.

Episode 29. What I Eat in a Day Plantbased Dec 22, 2019

One of the biggest questions I get asked is What I Eat in a Day so today's Plantbased, Not Perfect Podcast Episode is going to provide you with all the details. From what a typical breakfast, lunch and dinner looks like, to how to stay satiated and stop snacking, along with loads of easy plantbased meal ideas, my favorite supplements and my workout routine.

I also break down: Why to drink water at room temp Why we shouldn't drink water while eating The fruit that is best to have before a workout Major benefits of aerobic exercise

Question. Is turkey better than chicken? Answer on the podcast.

Stalk me on instagram @hautehealthy

Episode 28. Chat with my Mother in Law on Going Plantbased & Life Lessons Along the Way Dec 16, 2019

Today's episode is one of my faves - it is a real and raw chat with my best friend, who also happens to be my mother in law. She is a very wise woman who has experienced life to the fullest and this episode has so many amazing takeaways for you. We chat everything plantbased and her journey switching over later in life, and the health benefits she has seen, to life lessons she has learned along the way, traveling the world, wanting to move to Hawaii to live on a compound, our message to Oprah and being a 60's hippie.

Episode 27. Staying Fit & Healthy through the Holidays Dec 08, 2019

Today's podcast episode is all on staying fit and healthy through the holidays. From planning & preparing your meals, modifying your workout plan during the winter, the importance of movement and switching up your go-to meals - I provide all my tips and tricks to get you into the new decade as fit and healthy as possible. We also chat about dealing with work events, holiday parties and all the junk food at the office.

Plantbased, Not Perfect Ebook

Plantbased, Not Perfect Cropped Tees

Joe Rogan Gamechangers Debate - Watch Podcast

The Champions Documentary - Watch Movie

1. Change How You Plan & Prepare- Check out my grocery shopping lists on my blog at hauteandhealthy.com

2. Modify Your Workout Routine

3. Commit to Moving Each DayStudy: Exercise at a Treatment for Depression, Dr. Rhonda Patrick

4. Switching Up Your Go-To Meals

5. Staying Consistent with Work Events & Holiday Parties

6. How to Stay Healthy at the Office

7. Journaling to Set Yourself Up for Success

Question from Instagram. Thoughts on Inulin Powder? Ingrid de la Mar Kenney

Supplement Spotlight: Colloidal Silver Dec 01, 2019

Today's episode is a supplement spotlight all about Colloidal Silver. I give you all the high level details and health benefits you need to know to see if it may be beneficial for you and I share how I use it in my everyday life.

What is Colloidal Silver?

What are the health benefits of Colloidal Silver?

How do I take Colloidal Silver and why?

Which brand do I recommend? https://amzn.to/32iakYw

Colloidal Silver Studies:

650 pathogen caused diseases: http://www.csilverhl.com/12701.html

HIV Study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2818642/

Colds & flu: https://www.ncbi.nlm.nih.gov/pubmed/21946445

Episode 26. Fasting Nov 25, 2019

Today's podcast episode summarizes everything you need to know about fasting. From the different types of fasting, the most popular type of fasting and all of the many health benefits you can experience. I also talk about the type of fasting I practice daily and why, along with answering commonly asked questions around the length of time we should fast in and whether coffee breaks your fast?

Health Benefits of Fasting Types of Fasting Which Fasting I Practice How long is too long to fast? Does drinking coffee effect fasting?

Question from Instagram. How to stop eating from anxiety?

Resources: https://www.youtube.com/watch?v=AMTPznwBFq8 https://www.foundmyfitness.com/episodes/does-drinking-coffee-break-your-fast https://medium.com/@andrewmerle/eating-fasting-and-exercising-for-maximum-longevity-fe2faa9cdd74

Episode 25. A Very Plantbased Thanksgiving Nov 10, 2019

Today's episode is on all things Thanksgiving to provide you with healthy tips, tricks and hacks to help keep you on track with eating plantbased this holiday. Holidays can be one of those times when we go back to our old eating habits cause it is easier or familiar, so this episode is intended to empower you with ways to ensure you have a healthy Thanksgiving and you don’t derail on Nov 27th all the way into the new year.

In this episode we cover:

Tips and tricks for drinking the night before, like which alcohols are the cleanest and less toxic if you are going out. Mentioned La Piscine a la @Ingrid de la Mare Kenny

Navigating family dinner whether you are 100% vegan or still eat meat.

Keeping your healthy habits and routine so you don't allow one day to mess up your entire year.

Plantbased Thanksgiving meal ideas with recipes on my blog hauteandhealthy.com, ordering out or simply getting everything at Trader Joes. (Full Vegan Feast from TJs)

I hope these tips and tricks inspire and motivate you to have a healthy plantbased, not perfect Thanksgiving! Be sure to tag me in any of the recipes you make @hautehealthy. I love to see your creations.

Study on Tryptophan and which plantbased sources we can get it from vs. turkey: https://vegfaqs.com/vegan-food-sources-tryptophan/

Episode 24. Plantbased Food Swaps Nov 09, 2019

Today's podcast episode is on plantbased food swaps to offer you the healthiest store bought alternatives to buy if you don't have time to make your own. Today we cover: Coffee Creamer, Plantbased Mylks, Salad Dressings and Soups.

I share the ingredients we want to stay away from and why, as well as listing exact brands I recommend that are cleaner alternatives. Taking it a step further, I also offer recipes for how to make them at home for the cleanest alternatives.

studies: Carrageenan study Rapeseed Oil

Question of the Podcast. My thoughts on Collagen Powders? Mythical or Factual.

Stalk me @hautehealthy

Check out my blog for all the recipes I mentioned in this episode: hauteandhealthy.com

Download my Ebook // Simple Meal Ideas for Your Busy Life

Episode 23. Plantbased Self Care Sundays Nov 03, 2019

Download my Ebook, Simple Meal Ideas for Your Busy Life

We paid off our House Debt! Listen to Episode 21: Ways to Strengthen Your Financial Health for more information.

SELF CARE SUNDAYS: 1. Meal Planning & Prepping Get my Downloadable free grocery list here 2. Cleaning Routine 3. Beauty Habits: Ice roller link (Shop It) Dry brush link (Shop It) Lab to Beauty CBD Mask (Shop It) Epsom Salts link (Shop It)

4. Vlogs & Podacsting My fave vloggers: Annie Jeffrey, Aja Dang, Sophia Esperanza, Romee Strijd & Sanne Vloet

Question from IG. What PB Comfort Foods do I like to Eat? Answer on the podcast.

Stalk me on IG @hautehealthy

Episode 22. Interview with Courtney Mitchell Oct 27, 2019

This episode is an unedited conversation with yoga instructor and founder of Palm Beach VegFest, Courtney Mitchell. Courtney details her journey into eating a vegan diet (just as her husband was about to start working with Boar’s Head), the switch from leaving a job as an elementary school teacher to become a full time yoga instructor, and we chat about creating VegFest - a non profit event with a mission to educate the south florida community on eating plantbased.

Courtney shares tips for transitioning plantbased while others around you aren’t there yet, yoga moves to implement for us who work 9-5 jobs, and how she lives “plantbased, not perfect” in her daily life.

The Book that Changed Courtney’s life: Skinny Bitch

Follow Courtney @notabasicmitch Take her yoga class @yogajourneystudio

Palm Beach VEG FEST https://www.pbvegfest.com @pbvegfest

Episode 21. Ways to Strengthen Your Financial Health Oct 20, 2019

Today's episode focuses on your financial health, with tips and tricks I have used to pay off over $60k in debt. I talk candidly about why I believe debt keeps you from living your dreams, how to change your habits to get rid of debt and save more money, as well as the #1 Tip - Creating a Budget! I also share how Dave Ramsey helped me along the way and handling your finances as a couple.

Aja Dang Vlogs on Finances

Dave Ramsey 7 Baby Steps

Study: Money Stress on Americans

Follow me @hautehealthy

Check out my Ebook: Simple Meal Ideas for Your Busy Life

Episode 20. Q & A: Bloating, Eating Out, Protein & Endometriosis Oct 14, 2019

Today's podcast episode is a Q&A answering some of the top questions I receive on Instagram. I cover verything from how to eat plantbased without experiencing bloating and ways to see if you might have candida, to my thoughts on protein, how to eat out and stay consistent and endometriosis findings. I also add in some skincare studies because I love skincare and I know you do too!

1. Recommendations for eating PB without getting bloated? Order you eat in Food combining (Cheat Sheet) Eat veggies before meals Candida Issues

2. Tips & tricks for eating out PB? Staying consistent with social settings? My beliefs Easy places to eat PB Research the menu Tips for social settings

3. Do I worry about not getting enough protein? Nope. Recommended amount by the world health organization, about 5% of your daily calories to be from protein.

Quote from Dr. Garth Davis, Proteinaholic

4. Do I have any endometriosis cures?

study:Nutrition for Endometriosis

Women who ate at least 7 servings of red meat per week had twice the risk of end, vs women who ate 3 servings of red meat weekly. Women who ate 13 servings of green vegetables had a 70% lower risk of end compared to those who ate fewer than 6 servings per week.

Study, Reverse the Signs of Ageing by Dr. Nigma Talib

Follow me on IG @hautehealthy \ Join the @plantbasednotperfect community. Check out my Ebook at hauteandhealthy.com.

Supplement Spotlight: Chlorophyll Oct 06, 2019

Today's episode is a supplement spotlight all about chlorophyll. I give you all the high level details you need to know to see if it may be beneficial to you and I share how I have been using it and why I'm loving it.

What is chlorophyll?

Which plant foods are rich in chlorophyll?

What are the health benefits of chlorophyll?

Study: Chlorophyll & weight loss association

How do I use chlorophyll supplements and what results have I seen?

Q. Which chlorophyll supplement am I using? Vitamin Shoppe Chlorophyll Liquid

Stalk me on Instagram @hautehealthy | @plantbasednotperfect

Episode 19. Intentions for FALL Oct 06, 2019

Check out my new Ebook at hauteandhealthy.com

Since it is the start of October and the Fall season is upon us I thought it would be fun to share the intentions I am setting for this season to keep myself accountable and to motivate you as well with setting your own. These intentions are health and wellness focused, but also include self improvement and financial health as well.

My intentions for Fall:

1. DRINK MORE WATER

2. BETTER SKIN

3. PAY OFF DEBT

4. MICROGREENS Study: https://www.healwithfood.org/health-benefits/microgreens-nutrition.php My local micro greens dealer: @healthy_gains_microgreens

5. JOURNALING

Question of the Day: What do I think about Soy? Study: https://nutritionfacts.org/topics/soy/

If you want to share your Fall intentions leave a comment below my IG post @hautehealthy

Episode 18. Fruit Fear Sep 29, 2019

Check out my new Ebook at hauteandhealthy.com

Today's episode is all about fruit fear and debunking beliefs around fruit having too much sugar, making us gain weight, etc. when in fact fruit is the most healing food we can be consuming. I also cover the top reasons why fruit could be causing you issues and how to test them plus lots of studies to negate the idea that people with Diabetes Type 2 shouldn't be having fruit. We also go in depth on how fats play a role in this whole fruit conversation and why we should limit our fat intake.

Reasons We Need to Eat Fruit Mystery Illnesses - Causes & How to Heal (Medical Medium fruit podcast)

So, why does fruit cause me issues? Top Reasons and How to Test: 1. The order of how you eat. 2. High fat diet. 3. Your gut is off. *Fruits that are low in sugar to test.

What about when you have Diabetes Type 2? Studies: https://www.ncbi.nlm.nih.gov/pubmed/23497350 https://www.ncbi.nlm.nih.gov/pubmed/23990623/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5388466/

Diabetes is a Disease of Accumulation of Fat Dr. Greger's Video at Nutritionfacts.org

Can you consume too much fruit? Study: 20 servings of fruit a day, no adverse effects on weight, BP or triglycerides, drop in LDL cholesterol https://www.ncbi.nlm.nih.gov/pubmed/11288049

IG Question. How much fat is a good amount to eat?

Episode 17. 30 Life lessons + 7 Questions Sep 23, 2019

Todays podcast episode is in celebration of living 37 years on this earth!

With my birthday this week I am sharing 30 life lessons I have learned along the way to inspire and motivate you and I'm answering 7 questions you have asked me including:

Supplements Podcasts I recommend Overeating Dealing with negative people Cellulite reducing strategies Compare & despair on social media My thoughts on eating nuts

I also have a very exciting announcement - I have launched an Ebook with all of my simple meal ideas with easy recipes for your busy life and am gifting one free Ebook if you rate & review the podcast, leave a comment below my Instagram post and tag a friend who would also enjoy the Ebook! Winner will be announced at the end of this week.

The Plantbased, Not Perfect eBook can be ordered at hauteandhealthy.com - thank you so much for your support!

Episode 16. Plantbased on a Budget Sep 15, 2019

Today's episode is all about eating plantbased on a budget - tips, tricks and hacks to help you eat more plants without spending a ton of money.

Q. Where do you get your workout clothes from?

Creating a Food Budget

Top Tips to Save Money

Q. How I make my coffee?

Grocery Planning Organic vs. Non Organic Tips on grocery shopping on a budget What I buy and where (Trader Joes & Farmer's Market) Inexpensive meal ideas Hacks for lunch ideas while at work

Studies Mentioned:

The Cost of Eating Healthy https://www.webmd.com/parenting/raising-fit-kids/features/healthy-food-cost#1

The Dirty Dozen https://www.ewg.org/foodnews/dirty-dozen.php

Saunas and Longevity, Alzheimers & Dementia https://www.youtube.com/watch?v=aHOlM-wlNjM

Episode 15. Healthy Ways to Handle Stress Aug 25, 2019

This episode is all about tools and tips to deal with stress. We all know it and despise it, so why not implement ways to handle it better? Studies show that stress can lead to chronic illness, cancer, depression and more - so let's start adding in strategies NOW to not only navigate through it but handle it like a boss.

Study Citation: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5137920/

Food Podcasts Yoga Getting outside Journaling / Gratitude Lists Music Connect back to your childlike self Finding your passion

Marissa Lace @marissalace Light, Love & Lace Podast "Show up to your everyday life and choose to vibe higher."

Question from Ruth. "How long did it take you to see results from your lifestyle changes?"

Episode 14. Developing Discipline Aug 25, 2019

This episode is all about methods to help you with cultivating discipline around making healthy food choices each and every day. No matter where you are on your health journey, these tips will help set you up for success.

Bonus: Tips to Make Mondays Better!

Question from Kristin: How do you resist unhealthy food at the office?

How to Cultivate Discipline: Determine your WHY Have a plan Set up your values Change your habits to match your values & goals

Study Citation: Eat Yo Greens! https://n.neurology.org/content/90/3/e214

Episode 13. Weight Loss Tips Aug 18, 2019

Today's episode is all about our favorite topic (next to skincare) - weight loss. Whether you have a few pounds to shed or are maintaining your weight, but are interested in tips to implement to achieve your healthiest body - I cover foods to avoid, foods to add in and WHY, as well as tips and tricks for losing weight. I also share my weight journey and what I do to maintain a lean and toned body.

My weight loss journey

Foods to Avoid Study on High Fructose Corn Syrup, Princeton University

Foods to Add Glowing Green Smoothie Recipe

Tips for Weight Loss Study on Time Restricted Eating

Q&A. How do you reduce bulky legs?

Episode 12. Skincare Tips, Tricks & Hacks Aug 11, 2019

This episode is all about everyone's favorite topic - SKINCARE. Why we should care what we put on our skin, the top nasty ingredients to look out for, tips and tools to check your current products and where to find new clean skincare products (on a budget).

I go through all of the skincare products I have switched out to cleaner products and which ones I haven't, as well as some other fun skincare tips and tools I use for clear and glowing skin.

Follow Alice Panikian's IG @alicepanikian

Ingredients We Discuss: Parabens (study) Fragrances (tips on alternatives to perfume) SLS Aluminum

Be your own advocate:

EWG.org Skin Deep Think Dirty App

Where I shop for clean beauty products on a budget

Products I have Switched Over:

Deodorant: CorpusNaturals.com Olivia Care Rosehip Oil Jergen's Self Tanner Mousse

Unconventional Skincare Ideas:

Ice Roller Gua Sha Tool / Melissa Wood Health Video & Aja Dang Tutorial Effects of Dairy: The China Study, T. Colin Campbell The Beauty Detox Solution, Kimberly Snyder

Episode 11. Tips to Live Your Healthiest Life Aug 01, 2019

In this episode I cover some of the main health principles I live by to share them with you to provide insight, information and help you incorporate them into your life so that you can live your healthiest life possible. I provide the WHY behind each principle and how I choose to live them each day without following anything too strictly.

I believe the culmination of these principles along with a plantbased, not perfect diet have led to: my overall health and wellbeing, a naturally lean and toned body, clear skin and on point digestion.

Low Oil

Study: https://ucdintegrativemedicine.com/2015/04/the-good-bad-and-ugly-about-oils/#gs.tdkfut

No Oil Video, Dr. Esselstyn

Food Pairing / Combining

Kimberly Snyder Beauty Pairing Cheat Sheet

Time Restricted Eating (aka Fasting)

Fasting Break Down from Dr. Rhonda Patrick

Q & A from Instagram - shout out to Allie!

"What food fuels you for working out? I have found my energy for exercise has dwindled since going PB."

Stalk me on IG @hautehealthy

Episode 10. Plantbased Travel Tips Jul 27, 2019

This episode shares all my tips and tricks on staying consistent on a plantbased lifestyle while traveling. What to bring with you, what to order out, how to be prepared when you are in remote locations, as well as tips on how to be flexible and not beat yourself up once you return home. I share many of the remote surf locations we have traveled to, some of the more difficult locales and what I have learned along the way.

Be Prepared Ideas for what to bring on the plane What I typically bring along with me and from where What to grab in a rush

Tips to Be Prepared at Your Destination Ideas on what to buy local

Eating Out While on Vacation The realities of travel and learning to be flexible Do I drink alcohol? Do I still workout? Practicing Intermitten Fasting (IF)

How to Practice the 80/20 Rule What makes up my 80/20 when on vacay Seeing healthy food as a luxury

Today's Knowledge: Prolonged fasts activate autophagy pathways and allow for the clearing away of damaged cells. Stem cells are activated, which eventually grow to healthy/normal cells, which replace the damaged cells that were cleared away. Dr. Rhonda Patrick, Fasting Q&A Podcast

Dr. Valter Longo with Dr. Rhonda Patrick: https://www.foundmyfitness.com/episodes/valter-longo-2

Episode 9. Healing Past Emotions to Heal Yourself Jul 25, 2019

This podcast episode covers the belief, research and findings from Joe Dispenza that we are able to heal ourselves from disease by changing our emotions, thoughts, feelings and actions. In this episode we also cover:

How this relates to food and your overall well being Actionable steps to move past our emotions and change our future! My story on healing past emotions

"It isn't genes that create disease, it is the environment that signals the gene to create disease" - Joe Dispenza

Joe Dispenzas research shows: In 4 days you can change your gene expression.

Goop podcast with Joe Dispenza

Quote: "Nobody changes, until they change their energy."

Follow me @hautehealthy Follow the podcast @plantbasednotperfect

Episode 8. Q& A: Protein Powders, Sweet Tooth Options, Dealing with Negative People and Calorie Counting Jul 21, 2019

This episode is a Q&A answering questions I've been asked on my instagram. Because I don't half ass anything I'm not giving just yes/no basic responses - I'm breaking down the WHYs to each response and the research behind it all, of course.

Q. Thoughts on protein powders? Recommended brand: Garden of Life

Q. Sweet tooth options?

Study: https://research.cornell.edu/news-features/link-between-taste-buds-obesity-more

Q. Dealing with negative people?

Study: The Spread of Obesity in a Large Social Network over 32 Years https://www.nejm.org/doi/full/10.1056/NEJMsa066082

Q. Calorie counting?

Calorie Density Approach & Visual

Follow me @hautehealthy

Join the @plantbasednotperfect community

Episode 7. The Healing Benefits of Olive Leaf Extract Jul 13, 2019

Today I am covering an amazing healing plant - Olive Leaf Extract - and the reasons I believe it is beneficial for all of us to take daily.

My healing story with olive leaf extract

Overview of the healing benefits of olive leaf extract

The brain cancer virus connection

Medical Medium

Mystery illnesses & autoimmune ailments

What we can do to ward off viruses

Plantbased diet tips to fight viruses

Quote: "Don't compare your lives to others. There's no comparison between the sun and the moon, they both shine when it is their time."

Citations:

Episode 6. Guide to Eating Plantbased with a 9 - 5 Job Jul 07, 2019

Today we are talking about eating plantbased when you have a 9 - 5 job. As someone who just celebrated 10 years at my full time job I have a lot to share on transitioning and living full plantbased while working full time in an office. I break down meal ideas for breakfast, lunch and snacks - all super easy ideas you can throw together or make the night before. Each idea is separated into if you are transitioning or if you are fully plantbased so there are ideas for everyone along the journey.

What I used to eat at work vs. now after 10 years

Which breads to choose at the store*

Breakfast - Transitioning: English Muffin with PB Toast with jam or PB Avocado Toast Coconut yogurt with fruit Larabars Tofu scramble w/veg (add tortilla)

Breakfast - Full WFPB: Avocado Toast Chia pods Oatmeal (which ones to choose) Smoothies (how to make them more filling) Energy Bites Rawnola or Rawnola Bites (loni jane's recipe) Clean granola (minimalist baker recipe) Overnight Oats Plain fruit and WHY to eat it in the morning

Lunch - Transitioning: Veggie sandwiches / wraps Veggie burgers Soup - store-bought vs. homemade Pasta Ideas Taco Ideas Pita Pizzas No Tuna Salad Sandwich (recipe)

Thoughts on microwaving*

"Even if its vegan it doesn't mean it is healthy"

Lunch - Full WFPB: Lettuce wraps with: Mango salsa, veggie burgers, no tuna salad, black beans Batched Quinoa Salad Batched Soup Mexi Bowl Spring Rolls No tuna salad DIY Acai Dharma Kale Salad (Kimberly Snyder recipe) Sweet potatoes on salad

Thoughts on snacking*

Snacks - Transitioning: Larabars & GoMacro bars Nuts (portions) Rice cakes with PB / Avocado GF crackers with avocado, kite hill cream cheese

Snacks - WFPB: Filling fruit Avocados Dates with almond butter & salt Veggies with hummus, guac Dried fruit (which ones to buy)

Hacks & Tips: Bring your own mylk Laird's creamer link IF until lunch Healthy snacks

The China Study: "Dietary protein proved to be so powerful in its effect that we could turn on and off cancer growth simply by changing the level consumed."

Dr. T.C. Campbell, "A Plant-Enriched Diet and Long-Term Health Particularly in Reference to China," Hart Science 25, no. 12 (1990): 1512-14.

Stalk me @hautehealthy Follow the podcast @plantbasednotperfect

Episode 5. Takeaways from "The Blue Zones" Book Jun 30, 2019

Intro: Setting intentions for July

In this episode I summary the main takeaways from the book "The Blue Zones" so you can learn the top habits from the Blue Zones that are proven to increase not only longevity, but the quality of your long life. I summarize each tip and how we can apply them to our everyday busy modern lives.

"The Blue Zones" Power Nine

1. Movement 2. Eat Intuitively 3. Less Meat & Processed Crap 4. Alcohol in Moderation 5. Sense of Purpose 6. Lower Stress 7. Community 8. Family 9. Your Tribe

Read more about The Blue Zones here: https://www.bluezones.com

Stalk me @hautehealthy Follow the podcast IG @plantbasednotperfect

Episode 4. Inspiring Others to Live Plantbased Jun 23, 2019

Tips and advice on inspiring others to live plantbased. What I've learned along the way and some personal examples to share. Also, how to remove judgment, inspire instead of force and so much more.

My Experience Tips to not be so extreme Lead by example, not force How to keep an open mind How to not be judgmental Be the grocery buyer Vegan-ize it Knowledge drop Worry about yourself Personal stories of encouragement Focus on the good

Blue Zones study: 20% of the average person lives is dictated by genes and 80% is dictated by lifestyle. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6125071/

Stalk me @hautehealthy

Follow the podcast IG @plantbasednotperfect

Episode 3. How to Get Your Best Body Jun 22, 2019

Actionable steps to achieve your best body ever. Everything from workouts, to eating habits, your mentality and changing up your habits - we cover it all.

Find the workout that speaks to you Make the commitment to yourself 80/20% Lifestyle Principles Shift your mindset How to apply this to a 9-5 work schedule Follow motivational people Cut out the bullshit in your life

Mentioned in this episode: The Skinny Confidential @theskinnyconfidential Melissa Wood Health @melissawoodhealth Annie Jaffrey @anniejaffrey solid core workout classes

study cited: https://www.ncbi.nlm.nih.gov/pubmed/20809829

Stalk me @hautehealthy

Follow the podcast IG @plantbasednotperfect

Episode 2. Tips & Tricks to Living Plantbased and Staying Consistent Jun 17, 2019

1. Plan & Prepare - How I set up my weekly meal planning - My fave green smoothie (@kimberlysnyder) - Where I grocery shop - Meal prep (Rawnola by loni jane) - How to stay consistently PB in the workplace 2. Keep It Simple - Rotational meal plans - Typically dinners we have - Eat in abundance - Retrain your brain about whole foods - Snack ideas 3. Inspiration - Where I get my inspo from - Keep your mind open - Create your own tribe - Don't forget your WHY 4. Remove the Rules on Food - Don't demonize foods - Stop counting shit - What I used to be scared of - My love of potatoes

Stalk me @hautehealthy

Follow my podcast IG @plantbasednotperfect

#1. Intro + About Me Jun 14, 2019

This episode is all about my journey to living a plantbased, not perfect lifestyle and what sparked the fire that led me to create this podcast. Stalk me @hautehealthy Follow my podcast IG @plantbasednotperfect

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