Plantbased, Not Perfect

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

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

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

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

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

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

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

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:

1. https://www.lifeextension.com/magazine/2013/6/Unexpected-Benefits-of-Olive-Leaf-Extract/Page-01
2. https://www.sciencedaily.com/releases/2008/05/080516123857.htm
3. https://www.medicalmedium.com/blog/autoimmune-answers

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:

1. https://www.lifeextension.com/magazine/2013/6/Unexpected-Benefits-of-Olive-Leaf-Extract/Page-01
2. https://www.sciencedaily.com/releases/2008/05/080516123857.htm
3. https://www.medicalmedium.com/blog/autoimmune-answers

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