When kids eat the standard American diet (aka SAD), no one bats an eyelash. But when they eat Whole Foods containing all the nutrients and vitamins they need, suddenly the questions and speculation comes rolling in. This episode contains some juicy information on not only how to help your family, specifically your children, eat more plant based but why they should, and all the benefits they will get on a plant based diet. We sit down and talk about key nutrients and substitutions you can make for your children if they are not consuming dairy and meat. We debunk some of the common myths often heard around a plant based diet in children, and how they can thrive just like adults by eating simple Whole Foods. For more on this visit plantbasedjuniors.com and provingitplantbased.com for individual and group coaching.

Nutrient density is something we talk often about in the plant based nutrition space. Eating a whole food plant based diet is full of nutrients - the vitamins and minerals that are micronutrients and the protein, fats and carbs which are macronutrients. In this episode we talk about the difference between foods that are nutrient dense, and foods that are calorie dense, which are not mutually exclusive. We talk about the overlap and the foods that best fit your goals whether you are in a calorie surplus or calorie deficit. Time in to this episode as we break down best foods for each. Have a question or want to be featured on an upcoming episode? Drop us a voice message here - https://anchor.fm/natalie-falco/message

Ever feel like you are working so hard in all the right areas but nothing seems to be moving in a forward direction? In this episode, we talk about reasons why you may be hitting a plateau and steps you can take to change things up and get you moving forward towards progress once again. Plateaus can be due to the body simply adapting, or due to boredom of doing the same thing over and over. We get really honest with ourselves, our nutrition, workouts, and rest, in order to maximize our results. Join our Facebook community at Facebook.com/groups/provingitplantbased and find Natalie on Instagram @nataliefalco_fit

Have you ever heard the expression, “there is only one day one”? In this episode, we talk about starting over again after a surgery, injury, or even postpartum. The thought can be overwhelming after a workout hiatus, but we break down simple ways to build habits for a successful comeback. Natalie also dives into her own personal experience with how a plant based diet benefitted her in recovery.

In this episode Natalie shares her own experience in being preventative when it comes to preventing cancer, overall health and mental wellness. Often times we don’t change or take action until it’s too late. We cover how a plant based diet is optimal for preventing future health issues, has a massive impact on climate change and how our mental health is connected to our physical. Lastly we speak on our environment and how the choices we make everyday may seem small but can make a huge difference. Take a listen as we talk about body, mind, and environment.

Overtraining is a result of always trying to get ahead with the mindset that more is better. In this episode, we dive into the symptoms of overtraining and why you may need a rest day or two. In our society today, we are taught to never rest, to hustle and grind, to our max capacity. But what if I told you that is doing your body a disservice and you are preventing yourself from actually making progress and gains. In order for muscles to grow and recover we need ample rest time. Join our Facebook community at Facebook.com/groups/provingitplantbased

The biggest misconception often heard from people who want to go plant based, is their fear of not being able to ditch the dairy. Cheese, milk, ice cream, and many other foods that contain trace amounts of dairy, tend to be the thing that stops so many from making the change. In this episode we narrow it down to simple action items to take when finally making the decision to ditch the dairy.

In this episode we dive into the differences between a pescatarian, vegetarian and vegan diet and why cutting out meat only may not be as beneficial as you might think. We cover the controversies on the industries producing our meat, fish, and dairy, how they are all connected and how they impact our health and our environment.

My good friend Kaylin joins us in this episode to talk all things macros tracking, being a mom, stepping into your calling, and so much more. Kaylin is a full time mom, career woman, instructor and coach, who not only changes the lives of many women but also practices what she preaches. Find Kaylin on Instagram at @kaylinfillipelli

Protein is always a hot topic is the fitness and nutrition space. Why? Because it seems to have been put on a pedestal when it comes to building and maintaining muscle. While it is a key macronutrient and essential for building and repairing muscle, we may be consuming more protein than we actually need. We dive into this topic and cover how marketing and selling has influenced our buying behaviors, and also how you can make some swaps today for plant based proteins such as tofu, beans, lentils, tempeh, and much more. Listen in to hear an honest conversation about how protein may or may not be helping you reach your fitness goals.