*SOUND NOTE: We apologize for the slight echo that can be heard from 1:10 to 4:30. It DOES go away, but we understand if you’d like to skip ahead to 4:30 to get past it.

Welcome BACK to the Peas of Mind Podcast! It's been a while, and a lot has happened since we've been away. From our own personal life changes to a global pandemic, it's been quite a year. What hasn’t changed is our passion for plant-based foods and cooking. Since most of us have been at home, we figured now would be as good a time as ever to pop into your feeds with a bit of joyful distraction, inspiration, and veg-cooking motivation!

In this episode, we talk about what we've been up to amid the pandemic, how our cooking habits have (or haven't) changed, new recipes we've tried, and staples we're sticking with as we try to avoid all cooking stresses in an already insanely stressful time.

If you’re looking to mix it up while you’re staying safe at home, here are some of the recipes we mentioned in the show:

Vegan lemon Ricotta pasta: https://frommybowl.com/vegan-lemon-ricotta-pasta/

Chickpea chocolate chip cookies: https://frommybowl.com/chickpea-chocolate-chip-cookies/

Chickpea salad sandwich: https://minimalistbaker.com/chickpea-sunflower-sandwich/

Coconut lime rice with red beans and mango (original source: Thug Kitchen): https://www.bigoven.com/recipe/thug-kitchen-coconut-lime-rice-with-red-beans-and-mango/2214757

Southwestern-style quinoa salad: https://tasty.co/recipe/southwestern-style-quinoa-salad

Roasted eggplant curry: https://tasty.co/recipe/roasted-eggplant-curry

Peanut butter oat balls: https://www.purplecarrot.com/plant-based-recipes/peanut-butter-banana-oat-balls-with-chocolate-chips

Vegan cornbread: https://food52.com/recipes/31697-no-fuss-vegan-cornbread

Have your cooking habits changed at all amid this pandemic? We’d love to hear about your experience. Email us at [email protected] or tweet/DM us @peasofmindpod on Twitter or Instagram.

Thanks so much for listening. If you’re enjoying our show, drop us a rating on Apple Podcasts. It helps fellow vegetarians, vegans, and the veg-curious find the show.

Thanks to Milan Gary for our cover art (www.milangary.com) and Bensound for our royalty-free intro song “Clear Day” (www.bensound.com).

US dietary guidelines have changed dramatically over the last 100+ years. What can these changes tell us about the US’s ever-changing economy and culture? In this episode, we’re continuing our review nutrition guidelines by taking it back to their humble beginnings. From color wheels, to pyramids, to pie charts INSIDE of pyramids, it’s been a bumpy ride to make it to today’s dietary recommendations.

Wondering what the US dietary guidelines look like today? Check out part 1 of “From Pyramids to Plates.”

Got a question, topic suggestion, or just want to say hi? Reach out to us at [email protected], or DM us on Twitter or Instagram @peasofmindpod. And if you’re enjoying our show, let us know! Leave us a rating on Apple Podcasts.

Resources:

A brief history of USDA food guidelines: https://www.choosemyplate.gov/brief-history-usda-food-guides

Changes in dietary recommendations over time:

https://www.ers.usda.gov/webdocs/publications/42215/5831_aib750b_1_.pdf

More on MyPlate:

https://en.wikipedia.org/wiki/MyPlate

Recently, Canada made headlines for some landmark plant-based changes in its dietary recommendations. We were curious how these nutrition recommendations compared to the United States' current dietary guidelines. In this episode, we’re highlighting some of the major differences and speculating how new plant-based research might reshape the US’s dietary recommendations in 2020.

Old enough to remember the food guide pyramid? Then you’ll want to tune in for part 2 of this episode, where we’ll be breaking down the US’s food and nutrition recommendations (and hilarious visual aids) over time.

Got a question, topic suggestion, or just want to say hi? Reach out to us at [email protected], or DM us on Twitter or Instagram @peasofmindpod. And if you’re enjoying our show, let us know! Leave us a rating on Apple Podcasts.

Resources:

Canadian Guideline Changes

https://www.cookinglight.com/news/canada-food-guide-dietary-guidelines-no-meat-dairy-vegan

US 2015-2020 Dietary Guidelines

https://health.gov/dietaryguidelines/2015/guidelines/

Executive Summary of 2015-2020 US Dietary Guidelines

https://health.gov/dietaryguidelines/2015/guidelines/executive-summary/

Healthy eating patterns according to current US dietary guidelines:

https://health.gov/dietaryguidelines/2015/guidelines/chapter-1/a-closer-look-inside-healthy-eating-patterns/

Plant Proteins

https://www.cookinglight.com/nutrition-101/plant-proteins

Overview of historical US food guides

https://www.choosemyplate.gov/brief-history-usda-food-guides

In the world of health and fitness, powders and supplements options abound. With all of the supplement choices on the market, it can still be difficult to find quality, affordable vegetarian and vegan options. Do you really need these powders and supplements to be healthy? In this episode, we sit down for a Q&A with a personal trainer (hint: she’s been on the show before) to get the details on when you might need supplements, vegetarian and vegan protein powders, and more!

Have you tried protein powders or other ergogenic supplements before? We’d love to hear about your experience! Email us at [email protected] or tweet/DM us @peasofmindpod on Twitter or Instagram.

If you are enjoying our show, let us know! Leave us a review on Apple Podcasts or wherever you listen to our show.

Disclaimer: Personal trainers are NOT certified to give specific nutrition advice to individuals, THAT INCLUDES SUPPLEMENTS AND PROTEIN POWDERS. Any information in this episode is intended for general informative purposes, not specific nutrition advice. If you are seeking specific advice about whether a powder or supplement is right for you, ask your physician or registered dietitian.

Resources:

Wescott, Wayne. "Resistance Training: Programming and Progressions." In ACE Personal Trainer Manual, 378-81. 5th ed. American Council on Exercise.

Casein and cancer risks: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4166373/

Creatine safety: https://www.healthline.com/nutrition/creatine-safety-and-side-effects#kidneys-and-liver

For more on vegan protein powders:

https://www.healthline.com/nutrition/best-vegan-protein-powder#section5

This season, we will be digging into topics related to nutrition; but first, we’re backing up a bit. Where did vegetarianism come from? Has it changed over time?

Vegetarianism often gets labeled as a recent dietary trend -- but it actually spans back over 5,000 years. The origins of vegetarianism and interest in the practice are broader than you might think, ranging from religion, to rebellion, to health concerns. In this episode, we delve into the history of vegetarianism and discuss common themes across time.

Thanks so much for listening so far. If you’re enjoying our show, drop us a rating on Apple Podcasts. It helps fellow vegetarians, vegans, and the veg-curious find the show.

We’ve got some exciting new ways for you to engage with us and the podcast content! Peas of Mind is now on Instagram (and still on Twitter) @peasofmindpod. Give us a follow for beautiful pictures, delicious veg recipes, and the latest updates. And check out our beautiful blog for bonus content that didn’t make it into the show: https://peasofmindpodcast.wordpress.com/.

Got a show idea or question? Email us your thoughts at [email protected].

Can vegetarians be athletes? Where do vegetarians get their protein? Do vegetarians only eat salad? There are a lot of misconceptions about vegetarian and vegan diets out there. In this episode, we discuss common vegetarian and vegan stereotypes and how we address them.

Have you heard any other vegetarian or vegan stereotypes? How do you respond to people? Let us know at [email protected] or tweet us @peasofmindpod.

And if you like what you’re hearing, drop us a rating on Apple Podcasts, or wherever you get our show!

Looking for more content? Check out our blog at www.peasofmindpodcast.wordpress.com

**Disclaimer: We are not registered dietitians or certified nutritionists. We do not have any formal training in nutrition and this is not nutrition advice. Please consult with your doctor before making any large dietary changes.**

Are you trying to find fun, easy, vegetarian recipes, but aren’t sure where to start? In this episode, we discuss a few of our favorite vegetarian and vegan cookbooks. We evaluated these cookbooks based on a variety of criteria, including their recipe difficulty, recipe quality, ingredient accessibility, healthiness of the recipes, and visual appeal. We also threw in some general cookbook tips for good measure. Put on your chef’s hat; we’re breaking down vegetarian cooking.

What are some of your favorite vegetarian and vegan friendly cookbooks? Have you tried these out? Let us know at [email protected] or tweet us @peasofmindpod.

And if you like what you’re hearing, drop us a rating on Apple Podcasts, or wherever you get our show!

Looking for more great content? Check out our blog at www.peasofmindpodcast.wordpress.com.

Cookbooks featured in this episode:

The How Not to Die Cookbook by Dr. Michael Greger

Where to get it: https://nutritionfacts.org/cookbook/

Thug Kitchen: Eat Like You Give a F*ck by Matt Holloway, Michelle Davis, and Thug Kitchen, LLC

Where to get it: https://www.thugkitchen.com/tk1

Blissful Basil by Ashley Melillo

Where to get it: https://www.blissfulbasil.com/the-book/

The Edgy Veg: 138 Carnivore-Approved Recipes by Candice Hutchings

Where to get it: https://www.theedgyveg.com/edgy-veg-cookbook/

Not ready to commit to an advanced-level cookbook? Check out Ashley Melillo’s blog to give her recipes a try: https://www.blissfulbasil.com/

If you could only eat 1 fruit, 1 vegetable, 1 legume, and 1 grain for the rest of your life, which ones would you choose? In this episode, we ponder the Physicians Committee for Responsible Medicine’s Power Plate with a fun thought experiment.

Were you surprised by our choices? What does your Power Plate look like? Let us know what you think by tweeting @peasofmindpod or emailing [email protected]. Craving more content? Check out our blog at www.peasofmindpodcast.wordpress.com.

If you enjoy our content, drop us a rating on Apple Podcasts, Stitcher, Google Play, or wherever you listen!

For more on the Power Plate: https://www.pcrm.org/health/diets/pplate/why-power-plate

Feminism: it’s a term that invokes a lot of ideas and emotions, but how does it relate to our diets? In the US, the majority of vegetarians and vegans are women.** In this episode, we unpack the underlying (and highly gendered) reasons why this gap might exist, and what it means for men, women, vegetarians, and vegans alike. Buckle up! We’re taking on the patriarchy.

How have gender norms shaped your dietary choices? Have you observed meat-masculinity ties in TV ads? Tweet us @peasofmindpod or email us at [email protected] and let us know! If you like what you hear, drop us a rating on Apple Podcasts (or wherever you find our show)!

Craving more content? Check out our blog: www.peasofmindpodcast.wordpress.com

Thanks to Milan Gary for our beautiful cover art (www.milangary.com) and to Bensound for our royalty-free intro music (www.bensound.com).

**As we note in the episode, there’s not been a lot of research on the gender divide in vegan and vegetarian diets. See our sources below for what we found. If you have other literature on the topic, please send it our way at [email protected].

The Sexual Politics of Meat by Carol Adams: https://www.amazon.com/Sexual-Politics-Meat-Feminist-Vegetarian-Revelations/dp/1501312839/ref=sr_1_1?ie=UTF8&qid=1526608062&sr=8-1&keywords=sexual+politics+of+meat

The majority of vegetarians in the U.S. are women: https://www.huffingtonpost.com.mx/entry/vegan-woman-lifestyle_n_5063565

“In U.S. 5% Consider Themselves Vegetarian” 2012 Gallup Poll: http://news.gallup.com/poll/156215/consider-themselves-vegetarians.aspx

Tofu Hummer Ad: https://www.youtube.com/watch?v=lL4ZkYPLN38

The Meat Industry’s Exploitation of Toxic Masculinity Hurts Us All: https://theestablishment.co/how-the-meat-industry-exploits-toxic-masculinity-868f10989e

Anti-Vegetarianism is Sexim in Disguise: https://www.harpersbazaar.com/culture/politics/a14539150/anti-vegetarianism-sexism/

Hatred of Veganism is Rooted in Toxic Masculinity: https://star.txstate.edu/2018/03/hatred-of-veganism-is-rooted-in-toxic-masculinity/

What We Mean When We Say Toxic Masculinity: https://www.tolerance.org/magazine/what-we-mean-when-we-say-toxic-masculinity

Gender Differences in Human-Animal Interactions: A Review http://paws.wcu.edu/herzog/Gender.pdf

Pamela Anderson Shows that All Animals Have the Same Parts: https://www.peta.org/features/pamela-anderson-shows-animals-same-parts/

5 Reasons More Men are Choosing a Plant-Based Diet: https://www.livekindly.co/men-choosing-plant-based/

Male Proponents of Plant-Based Diets

Rich Roll - vegan endurance athlete, author and podcaster

Dr. Michael Greger of Nutritionfacts.org