Welcome to Episode #106 of the Ordinary Vegan Podcast! I'm your host, Nancy Montuori, and my mission is simple — to help you live a longer, healthier life by translating the latest scientific research into practical, everyday advice you can actually use.

In today's episode, we're focusing on women's health — why it deserves special care, how to advocate for yourself at the doctor's office, and the essential screenings and checkups every woman should know about.

We'll cover: The biological and hormonal differences that make women's health unique How to prepare for your annual physical and gynecologist visit

The latest guidelines for mammograms, Pap smears, and HPV testing Genetic testing and how it can help you detect risk early Bone health, menopause, colon cancer screening, and vaccines The crucial link between mental and physical health — and why emotional wellness deserves to be part of your annual check-in

You'll also download your Women's Health Checklist to use as a personal guide during doctor visits.

This episode is designed to empower women of all ages to become their own best health advocates — because when you understand your body, you can make confident, informed choices that protect your long-term wellbeing.

✨ Mentioned in this episode:

• [Podcast #19 – Women & Heart Attacks
• [Downloadable Women's Health Checklist at ordinaryvegan.net]
• Resources for mental health: SAMHSA Helpline & findtreatment.gov

Follow Ordinary Vegan on Instagram, TikTok, and Facebook @ordinaryvegan for more plant-based wellness tips, recipes, and inspiration.

I just published a coloring book for toddlers and early elementary children to encourage healthy eating. If you have children or grandchildren in that age bracket, I think they will love it. "How Fruits & Veggies Saved The Day" is available here.

Episode #105 – How to Prevent Cognitive Decline In this episode of Ordinary Vegan, Nancy Montuori dives deep into the latest science on preventing cognitive decline, including dementia and mild cognitive impairment (MCI). You'll learn the top lifestyle changes that can protect your brain — from nutrition and exercise to social connection and lifelong learning.

Nancy also shares exciting news about her new children's coloring book, How Fruits & Veggies Saved The Day, designed to inspire healthy eating habits in toddlers, preschoolers, and early elementary kids.

What you'll discover in this episode:

• The difference between normal aging, MCI, and dementia

• Foods and nutrients that support brain health

• The dangers of ultra-processed foods for cognition

• How physical activity, mental challenges, and social engagement protect your brain

• Key risk factors you can address now

Stay informed, take action, and start building lifelong brain health today.

📚 Resources & Links:

• How Fruits & Veggies Saved The Day: A bright and colorful coloring book that encourages your little ones to eat fruits and veggies! Available at ordinaryvegan.net & Amazon

• Connect on Instagram, Facebook & TikTok: @ordinaryvegan

• Visit my Amazon Shop. Curated with care. Free of toxins. Made for your well-being.

Welcome to the Ordinary Vegan Podcast! In Episode #104, host Nancy Montuori dives deep into the troubling world of red dye and artificial food colorings—and how they may be impacting your health more than you realize.

From Red Dye #3's link to cancer and its upcoming phase-out in the U.S., to the behavioral effects of food dyes like Red 40 and Yellow 5 in children, this episode explores the latest scientific findings and regulatory actions surrounding synthetic color additives in food, drinks, medication, and even pet food.

You'll learn:

• Why Red Dye #3 is banned in the EU but still in American food
• What artificial dyes are linked to hyperactivity and behavioral issues
• Which everyday products still contain harmful dyes
• How to identify and avoid synthetic dyes on food labels
• The GRAS loophole and why U.S. food safety laws may not be protecting you

Nancy also revisits the ACE (Adverse Childhood Experiences) test from Episode #103 and its connection to long-term health risks.

Don't forget to visit OrdinaryVegan.net for today's show notes, the ACE quiz, plant-based recipes, and a list of safer, dye-free product alternatives.

If you enjoyed today's episode, please subscribe and leave a review to help others find the show. Follow me on Instagram, Facebook, Youtube, and Tik Tok.

Please join me on the Plant-based cruise to Alaska from August 31 through September 7, 2025. This holistic holiday at sea is a curated program of plant-based cuisine, fitness and relaxation on the open seas with numerous guest speakers like our friend Dr. Michael Greger.

Mention Ordinary Vegan when you sign up for an onboard credit.

Til next time

Traumatic invalidation cannot only damage your self-worth but also lead to an increased potential for many adult diseases and negatively impact brain development. The good news is there are ways to repair the long-term effects of childhood trauma.

In this episode, Nancy Montuori shares tested and proven ways to exercise and rewire the brain. Additionally, we discuss the ACE (Adverse Childhood Experiences) study and how the disclosure of ACEs can positively impact and improve a person's perception of themselves. You can take the ACE test here.

Like this show? Please leave a review here - even one sentence helps. Post a screenshot of you listening on Instagram and tag us so I can thank you personally.

High vibrational nutrition is a holistic approach to eating that emphasizes foods with a positive energetic impact on the body, mind, and spirit.

Humans are energy. Our bodies are composed of atoms and molecules, which are made up of smaller particles and form the basis of our mass. We are complex energy fields, where different types of energy interact and influence our physical and mental states.

Since we are made up of energy, we must feed that energy with energy. This is where high vibrational nutrition comes in. Eating food that is loaded with energy is going to supercharge our bodies. On the other hand, if we eat nutrient-poor food, our energy will be drastically reduced.

Today's podcast explores the best foods that can transfer energy to us and the worst.

You can find today's RECIPE on my website.

It is from my bestselling cookbook "The Easy Five Ingredient Vegan Cookbook" available on my website.

Please follow me on Instagram and join our health and wellness community on Facebook. I am also on TikTok .

If you enjoyed today's podcast, please leave a review and rating.

If you have any questions, comments or suggestions - please reach out to me at [email protected]

You can find today's recipe here.

Thank you for listening. I am here to serve you and very grateful for all of you.

Til next time!

Without our knowledge, microplastics have invaded our bodies, and at an alarming rate.

In a new study published in Nature Medicine, researchers reported that plastic concentrations in the brain have increased by 50% over the past eight years. These microplastics have not only invaded our brains, but they have also lodged themselves throughout the entire human body.

The head toxicologist Dr. Matthew Campen, said "The findings should trigger alarm."

Although we don't know all the impacts of microplastics, we do know this. Microplastics in the body can cause inflammation. The chemicals that make up microplastics, act as endocrine disrupters. Endocrine disrupters are chemicals that can interfere with the body's hormone system. They can mimic hormones, block their action, and disrupt their production. This can impact growth, development, reproduction, and other bodily functions.

Another alarming statistic is that people with Alzheimer's have three times the amount of microplastics in their brains. Leading to studies about the connection of microplastics to dementia.

Today's podcast takes a deep dive into all the actions you can take immediately to reduce microplastics in your body.

You can find my microplastics kitchen swap ideas under trusted products.

Microbead ingredients such as PE (polyethylene), PET (polethylene), PA (nylon), PP (polypropylene), and PMMA (polymathy) are microplastics in skincare, and should be avoided. Check your ingredients.

Thank you for joining me today. My number one goal is to serve you and help you live a long and healthy life.

If you enjoyed today's podcast and have time, please consider a rating and review.

For recipes and inspiration, please follow me on Instagram , TikTok and Facebook.

You can purchase my vegan, organic line of CBD products on my website.

All-natural CBD from hemp can enhance the serotonin receptors. Low serotonin levels are commonly associated with people who have depression and anxiety. Anxiety is a key factor behind insomnia. I hope my CBD can help you get a good night's sleep.

Additionally, you can find my cookbook "The Easy 5 Ingredient Vegan Cookbook" HERE.

Please stay safe and stay well.

https://hscnews.unm.edu/news/hsc-newsroom-post-microplastics-human-brains

Manifestation is the idea that focused thoughts and beliefs can bring desired outcomes into reality.

In today's podcast, we explore ways to incorporate the practice of manifestation into your life. The manifestation process may sound easy, but there is more to it than willpower. We will share different step-by-step methods that can work for anyone.

Don't worry if you have been showered with a lot of negativity in your life. There are ways to reprogram your subconscious mind and pamper yourself with a lot of self-love which you deserve.

How ever you manifest, the world is ready to see the new you. Start right now imagining what your new life will feel like.

Today's recipe was inspired by my recent visit to the Natural Foods Expo West. In addition to sampling hundreds of new natural plant-based foods, I also attended many sessions on the latest food studies and trends. One thing that struck me was that the NUMBER 1 macronutrient for every demographic was protein. Protein is currently dominating the American diet. So I am going to focus many of my podcast recipes on easy high-protein recipes like this Sun-dried Tomato and Chickpea Mashup.

You can find today's RECIPE on my website. It is from my bestselling cookbook "The Easy Five Ingredient Vegan Cookbook" available to purchase on my website.

Please follow me on Instagram and join our health and wellness community on Facebook - over 280,000 strong - just go to facebook.com/ordinaryvegan. I am also on TikTok so please follow @ordinaryvegan.

You can purchase and learn about the health benefits of my Vegan CBD made from hemp here. If you get a chance read the testimonials . It is incredible how much my CBD is helping people. I hope it can help you because my goal is to provide you with all the tools you need to live a long, healthy, pain-free, and anxiety-free life!

If you have any questions - reach out to me at [email protected]

Last but not least. Thank you for listening to the show! If you find this podcast helpful, please take a moment to rate and review us on Spotify, Apple Podcasts or your favorite app or platform.

Til next time.

As many of us know, the food we eat impacts everything. Current food systems are failing us in terms of livelihoods, inequality, human health, and the environment. Today's guest, renowned writer, Mark Bittman, is one of the most successful food writers of all time. Over the past 30 years, he has penned over 17,000 recipes and countless books, including the best-selling book "How To Cook Everything." In the past, he wrote mostly about the pleasures of cooking but has shifted gears to become a food activist. Today, Mark Bittman inspires us to eat a healthy diet that is also sustainable.

In this episode, Nancy and Mark Bittman touch on numerous food subjects including:

• Sustainable diets
• The synergy between human health and the planet's health
• How to shop ethically and sustainably
• Equitable access to healthy, safe, and sustainable diets
• Reduction of food waste
• The business of agricultural production and the USDA
• Sustainable farming practices
• "What's wrong with what we eat" Ted Talk
• The Bittman Project
• Mark's new podcast "Food with Mark Bittman"

Ordinary Vegan also discuss the harmful ingredient benzene found in some sunblocks and after sun lotions. According to the US Centers for Disease Control and Prevention, benzene is a known human carcinogen. Below are the links mentioned:

• https://www.ewg.org/sunscreen/
• https://emergency.cdc.gov/agent/benzene/basics/facts.asp
• https://www.consumerlab.com/answers/benzene-contamination-in-sunscreen-and-aftersun/benzene-sunscreen/?j=2318316

Today's podcast was sponsored by Ordinary Vegan Organic CBD made from hemp. The reason I began creating my own brand of CBD is that I believe in the power of this natural organically grown plant and I wanted to provide our community with a safe, clean and reliable brand. My goal is to help you live a long, healthy, pain-free, insomnia-free, and anxiety-free life. If you have any questions - don't hesitate to ask me at questions @ordinaryvegan.net.

Please follow Ordinary Vegan on Instagram @ordinaryvegan and Facebook

Thanks for listening and for all of your continued support. Til next time.

If there's one person who put the vegan lifestyle on the map, it would have to be Kathy Freston. For over 10 years, Kathy has been part of the plant-based movement. She has written nine books including Veganist, The Lean, Clean Protein, and Quantum Wellness. Her newest offering, co-authored with Gene Stone, is entitled "72 Reasons To Be Vegan - Why Plant-Based. Why Now" which was released on March 30 of this year.

Kathy's appearance on The Oprah Winfrey show inspired Oprah and her entire staff to go entirely vegan for 21 days. In addition, Kathy appears frequently on national TV, including Ellen, Dr. Oz, Good Morning America, The Talk, Extra, and Oprah, and her work has been featured in Vanity Fair, Harper's Bazaar, Self, W, Fitness, and The Huffington Post.

In this episode, Kathy Freston and Nancy touch on numerous subjects including:

• Kathy's personal journey to veganism
• Faux meats and processed food
• How to reduce our environmental impact
• Soy and breast cancer
• Dairy intolerance
• Better sex and glowing skin
• Keto diet
• Foodborne illness

You can find Kathy's new book "72 Reasons To Be Vegan" here. Follow her on Instagram and learn more about Kathy Freston on her website.

Thanks to Bragg for sponsoring today's podcast. Go to www.Bragg.com and use coupon code VEGAN15 for 15% off your first order.

Additionally, you can find my organic vegan CBD products made from hemp on my website. If you have any questions about how CBD may help you, don't hesitate to reach out to me at [email protected].

For recipes and inspiration, follow me on Instagram @ordinaryvegan and join our fun Facebook Group and community.

Sign up so you don't miss any of Ordinary Vegan's podcasts or recipes.

Are you looking for a simple, no-fuss recipe book? You can purchase my book "The Easy Five-Ingredient Vegan Cookbook" here.

Also, if you get a chance, please write a review on Spotify or Apple Podcasts so our community can grow.

Thanks for listening and a big thank you to Kathy Freston for sharing her knowledge with the Ordinary Vegan community!

Mushrooms are one of the hottest wellness trends of 2021. From weight management to cognitive health, the mushrooms' health benefits are abundant. Today's podcast is dedicated to exploring the magic and the mystery of mushrooms with mushroom guru, Jeff Chilton.

Jeff Chilton has been deeply steeped in mushrooms since 1973.

In the late seventies, he was a founder of Mycomedia, which held 4 mushroom conferences in the Pacific Northwest. These educational conferences brought together educators and experts in mushroom identification, ethnomycology, and mushroom cultivation.

During this period Jeff co-authored the highly acclaimed book, The Mushroom Cultivator.

In the 1980's he operated a mushroom spawn business and in 1989 he started Nammex, a business that introduced medicinal mushrooms to the US nutritional supplement industry.

Since 1989, Nammex has pioneered the development and manufacture of mushroom extracts for the health and wellness industry. Nammex specializes in mushroom products and is the premier supplier of organically certified mushroom extracts

Podcast #97 will explore all the mushrooms' health benefits along with:

• How mushrooms played a role in our ancestor's brain size
• Scientific studies on how eating mushrooms could help preserve cognitive health
• Mushrooms and weight loss
• Funghi and mushrooms
• Mushrooms and glycemic index
• Varieties and harvesting of mushrooms
• Beta-glucans and immunity
• Lions Mane and neuron production
• Whole mushrooms vs extracts and supplements
• Mushrooms and UV light to produce vitamin D

I hope today's podcast on mushrooms' health benefits inspires you to add more mushrooms to your diet.

For recipes and inspiration, please follow me on Instagram and Facebook.

You can purchase my vegan, organic line of CBD products from hemp on my website.

The National Institutes of Health released a study that "revealed very high rates of clinically significant insomnia along with more stress, anxiety, and depression since the Covid-19 pandemic." All-natural CBD from hemp can enhance the serotonin receptors. Low serotonin levels are commonly associated with people who have depression and anxiety. Anxiety is a key factor behind insomnia. I hope my CBD can help you get a good night's sleep.

Additionally, you can find my cookbook "The Easy 5 Ingredient Vegan Cookbook" HERE.

Thanks to Bragg for sponsoring today's podcast. Go to www.Bragg.com and use coupon code VEGAN15 for 15% off your first order.