Plantbased, Not Perfect

Latest Episodes:

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

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Join the @plantbasednotperfect community

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

Show notes

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

Show notes

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

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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

Show notes

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

Show notes

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

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