Today's podcast is entirely devoted to how to save money buying, storing and cooking organic produce.
Let's begin with the most important question. Do you need to spend extra money on organic produce?
Non-organic fruits and vegetables contain pesticides, but not everyone can afford organic produce. So if you need to save money and can't buy all organic, you need to know about the risk chart.
There are 13 domestically grown non-organic fruits and vegetables that pose a higher risk of pesticides. Learn what those fruits and vegetables are and why the Environmental Working Group always recommends that you buy this produce organically.
I don't know about you, but once you spend the money on organic produce, the last thing you want is for it to go to waste. A staggering amount of food is wasted from farm to table, often just because of how it looks.
However, we the people waste the most food, and the most wasteful food category is fruits and vegetables.
Has this ever happened to you? You make a shopping list, go to the store, put everything away, and then all of a sudden a few days have flown by. You go to use your produce bin, and you discover your beautiful and sometimes expensive produce is limp and lifeless.
That is why one of the keys to great-tasting, long-lasting fruits and vegetables is proper storage. I never knew how to store produce properly, but I do now and I will share everything I know in this week's podcast.
Lastly, fruits and vegetables come in a dazzling array of colors that give them their visual appeal. And what gives vegetables and fruits their particular color is the presence of certain pigments in their cells.
To maintain these natural, vibrant colors and flavors during cooking, it is important to understand how to cook and treat each pigment category. You will learn everything you need to know about cooking produce by color in today's podcast.
Our Ordinary Vegan cooking segment today is my favorite high-protein, low-calorie, high-fiber, 20-minute soup recipe - Chickpea Soup with Cabbage, Tomatoes & Basil.
Hope you enjoy today's recipe and broadcast. My number one goal is to help you live a long and healthy life. If you are inclined to help support the Ordinary Vegan podcast - here is how you can assist:
Thanks for listening and thank you for all your support. I am here to serve you and please don't hesitate to reach out to me with any questions or concerns. You can record a voice message on the side bar or email me at email@example.com.
"We help people begin truly healthful diets, and it is absolutely wonderful to see, not only their success, but also their delight at their ability to break old habits and feel really healthy for a change."
~~Dr. Neal Barnard
I could never give up cheese.
Think you can't give up cheese? You're not alone. It is estimated that since 1970, we've gone from 8 pounds of cheese per person per year to 23 pounds. That equals about 60,000 calories of cheese every year.
We have cheese on our pizza, burgers, burritos, nachos, and quesadillas. There's cheese in our salads, our sandwiches, and our soups. Some pizza chains like Domino's even has a pizza topped with six different kinds of cheese.
So what is it about cheese?????
Studies are now suggesting that cheese addiction is a real thing, but how do we break the habit?
Today we welcome Dr. Neal Barnard to the podcast to break it down, and reveal things you never knew about cheese.
Dr. Barnard is an authority on the impact of diet and nutrition on diabetes, cancer, heart disease and Alzheimer's.
He is recognized for a multitude of accomplishments including being the founder and President of the non-profit Physicians Committee for Responsible Medicine also know as the PCRM. The PCRM is leading a revolution in medicine by advocating nutrition as medicine.
Dr. Barnard has a medical degree and is an associate professor of medicine at the George Washington University School of Medicine and Health Sciences in Washington DC.
He has led numerous research studies investigating the effects of diet on chronic disease, including a groundbreaking study of dietary interventions in type-2 diabetes.
In his free time, he writes best-selling books all listed below including his latest book "The Cheese Trap: How Breaking a Surprising Addiction Will Help You Lose Weight, Gain Energy and Get Healthy.
Today we discuss his book "The Cheese Trap" and his vast knowledge and wisdom about cheese.
Dr. Barnard offers clear, well-substantiated evidence of why cheese is damaging to our health, and why it is so addicting.
He also reveals many other eye-opening facts about cheese that will change the way you view this all-American food.
Don't miss this true life-saving podcast with Dr. Neal Barnard.
Books by Dr. Neal Barnard
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"During the fasting-mimicking diet, cortisone is produced and that initiates a killing of autoimmune cells. This process also leads to the production of new healthy cells.”
Valter Longo, cell biologist and Director of the USC Longevity Institute
New research concludes that a diet mimicking the effects of fasting should be further examined as a treatment for auto-immune diseases like multiple sclerosis, cancer, heart disease, memory, longevity, weight-loss and type-2 diabetes.
I was introduced to intermittent fasting during lectures from some of the leading doctors in plant-based nutrition on the 2017 Holistic Holiday at Sea.
What I learned was intermittent fasting appeared to be a new exciting, healthy approach to eating that could benefit anyone suffering from many chronic diseases like multiple sclerosis and even cancer.
I was skeptical because I dislike any restrictive diets that depend on calorie counting, but don’t let the word fasting fool you.
What I discovered is that there are many ways to practice intermittent fasting and it is more about calorie reduction than depriving yourself of food. This podcast is what you need to know before you start skipping meals.
Today's guest, Dr. Joel Kahn, is one of the world's top cardiologists and he believes that plant-based nutrition is the most powerful source of preventative medicine. He also believes in the power of intermittent fasting.
Please join me and Dr. Kahn to discuss how intermittent fasting can benefit your health, your longevity, and even your memory.
Learn why intermittent fasting affects your stem cells and why stem cells are important.
Last but not least, discover the different ways you can practice healthy intermittent fasting.
Here are links to articles, people, and websites cited in today’s podcast:
***Always remember, it is advisable to check with your doctor before starting a new food regiment including intermittent fasting.***
Thanks for joining us today. I am deeply passionate about changing the way you look at food and I hope I am doing a good job. If you enjoyed today's podcast, please subscribe on iTunes, and if you get a minute, please write a review.
If you have any questions about a plant-based diet or this podcast, send me an email at firstname.lastname@example.org
Don’t miss our next podcast with Dr. Neal Barnard, President of the Physicians Committee for Responsible Medicine, founder of Barnard Medical Center and author of the best-selling book “The Cheese Trap - How Breaking a Surprising Addiction Will Help You Lose Weight, Gain Energy, and Get Healthy.” He will teach us how to break free from that highly addictive food - cheese.
Nancy Montuori aka Ordinary Vegan
"The truth be known coronary artery disease is a toothless paper tiger that need never exist and if it does exist it need never progress.
The medical profession has at its fingertips, the seismic revolution in health. The seismic revolution is never going to come about from pills or drugs - it is never going to come through a procedure or an operation
The seismic revolution will come about when we in the medical profession have the will, the guts, and the determination to share with the public the nutritional literacy that will empower them as a locus of control to destroy their chronic illness.”
~~Dr. Caldwell Esselstyn Jr.
Heart disease is still America's #1 killer. What if heart disease could be eradicated?
Today I delve deep with the one and only Dr. Caldwell Esselstyn, Jr. about the truth behind heart disease.
Dr. Esselstyn is an internationally known surgeon, researcher and featured expert in the acclaimed documentary "Forks Over Knives."
Dr. Esselstyn has single-handedly helped thousands of people recover from heart disease with his New York Times bestselling book called "Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure" which teaches people how nutrition can treat heart disease.
Individuals who followed Dr. Esselstyn's program, including a number of people who had been told by their cardiologists that they had less that they had less than a year to live because of their heart disease.
Within months of starting Dr. Esselstyn's program these patients began to improve dramatically, and many years later, they remain free of heart symptoms.
Not only that, Dr. Esselstyn won a gold medal in the Olympics for rowing, and in 1968 he was awarded the bronze star for serving as an army surgeon in Vietnam.
For all his accolades, he is one of the most approachable, caring, compassionate human beings I have ever encountered, and his number one goal in life is to save lives.
Please share this podcast with anyone who has heart disease or has a family history of heart disease so you can save lives too.
You can learn more about Dr. Esselstyn and his program here.
If you need help getting started on a plant-based diet - join my plant-based course Healthy Eating and Living With Plants . It will empower you with all the knowledge you need to start and maintain a plant-based diet.
Thanks for joining us today. If you have any questions - email me at email@example.com
For delicious plant-based recipes and to learn more, head over to Ordinary Vegan
It’s not always popular to speak negatively about commonly consumed and highly touted foods like cow’s milk and cheese from cows.
But I felt personally bamboozled when I read all the research and discovered the negative effects of drinking dairy on my health, not to mention the planet and the exploitation of the animals who provide the milk.
How could I have been so misled?
Well, it wasn't my fault. The United States Department of Agriculture and the milk industry has spent a lot of money over the years touting the importance of milk, and marketing that message to all of us.
Learn the frightening facts about cow's milk and join us in Ordinary Vegan's kitchen and create your own healthy cheese alternative.
Thanks for listening to the Ordinary Vegan's health and wellness podcasts. Please subscribe so you don't miss a podcast.
Did you know heart disease is the number one killer among women? And women who have heart attacks are twice as likely to die as men because they don't recognize the symptoms of a heart attack. According to the Ronald O. Perelman Heart Institute, heart disease in not even on the radar of young women even though heart disease is on the rise for women between the ages of 29 and 45.
Women and men's heart attacks are much different. Nearly 50% of women admitted to the hospital for heart attacks don't have chest pain.
Learn how to recognize subtle heart attack symptoms and how to prevent heart disease with some simple strategies that could save your life.
This week's plant-based recipe are heart-healthy artichokes loaded with fiber and antioxidants.
Good nutrition is the basis for living a long and healthy life, and education is power. Learn how to apply plant-based nutrition to your life by visiting
Healthy Eating and Living With Plants
Read the show notes and get all Ordinary Vegan's recipes at ordinaryvegan.net
If you have lower back pain, you are not alone.
31 million Americans experience low-back pain at any given time and low back pain is the single leading cause of disability worldwide.
Back pain also has wider financial implications to patients and society. In the United States alone $50 billion a year is spent on low back pain treatment.
Most low back pain is short term and lasts few days to a few weeks. Chronic back pain is defined as pain that persists for 12 weeks or longer and can be more than just physical. It can have a profound effect on every aspect of your life.
Erectile Dysfunction can also have a profound effect on someone's life. Many people think ED is just an old person's problem or psychological problem, and roughly 40% of men in their 40s suffer from ED.
Today we discuss underlying conditions that can predispose people to low back pain and erectile dysfunction.
The good news is a common underlying condition can be treated with food and nutrition.
Learn more on today's podcast.
We also share a delicious plant-based recipe - Brown Rice and Beans With Ginger Lime Chile Salsa - recipe here.
Thanks for joining us today.
Don't miss any of Ordinary Vegan's recipes, podcasts and plant-based nutrition tips by signing up here.
Join our health and wellness community on Facebook. We are over 311,000 strong.
If you have any questions, don't hesitate to reach out to me at firstname.lastname@example.org
Do you want to begin a plant-based diet full or part-time but don't know where to start? Are you tired of all the confusion around what to eat on a plant-based diet? Do you worry about all the planning, hunting and gathering needed to create a vegan grocery list? If you answered yes to any of these questions, you are in the right place.
Since becoming vegan in 2011, I have learned a lot about plant-based shopping and cooking. Many hits and many misses. In today's podcast I am providing a vegan grocery list to help you avoid the mistakes I made.
My best advice would be to keep it simple, and always have some cooked whole-grains, veggies and beans on hand for easy and delicious meals. I try to stay away from all processed foods, but when I can’t avoid it, I read the ingredients carefully.
While this food list offers substitutes for everything you eat on a standard American diet, I don’t recommend eating a lot of processed food. But often people need substitutes to help them transition, and there is nothing wrong with putting a little vegan butter on whole-grain toast or using foods that mimic the taste or texture of animal protein. It is about compassion. Compassion for your body, compassion for the environment and compassion for animals.
Thanks for joining us today!
**I have not been compensated from any brands that I mention in this podcast. It is just my personal opinion and I am sure I haven't tried everything available, but I certainly have come pretty close**
If you are one of the 43 million Americans who plan to go on a diet in 2017, there is some very important information you should know. Scientists are now zeroing in on the real reason that yo-yo dieting is not working and you can learn how to implement this important information in your everyday life.
Hot and sour cabbage soup recipe for a healthy gut.
Visit our health and wellness sponsor Khroma Herbs here.
Telomeres are a DNA sequence at the tip of a cell's chromosome in human beings. Think of them as little caps that protect our chromosomes from deterioration which is associated with aging and disease.
In recent years, shorter telomeres have been associated with a broad range of age-related diseases including some forms of cancer, dementia, stroke, cardiovascular disease, obesity, osteoporosis,and diabetes.
So how can we protect and affect the size of our telomeres?
Learn how in today's podcast.
What if you could add five healthy foods to your plate and make an improvement in your health and longevity?
Today's podcast explores what ingredients can play a role in controlling blood pressure, improve cholesterol levels, regulate blood sugar, and boost energy.
We also provide easy tips and recipes on including these extraordinary ingredients into your diet.
Simple and fun ways to spice up your health.
This week's podcast recipe is a delicious, easy to prepare authentic Indian cuisine recipe called "Chole" from chef Rema Gopinath's kitchen.
There are many different versions of this dish but today's recipe is the perfect blend of chickpeas cooked in a gravy made of tomatoes, onions, cilantro and Indian spices. I like to serve it over rice with fresh lemon wedges.
Hope you enjoy today's recipe and podcast. Never forget, every plant-based meal you prepare shows compassion for yourself, the environment and animals. And it is never too late to take back your health!
Sign up to receive all of Ordinary Vegan's free recipes and inspiration.
We can consume foods that can heal us or we can consume foods that can kill us. Once we know the difference, we are on the road to a healthy, happy, long life.
Today's podcast is devoted to longevity and some of the foods that have played a role in the cultures of people around the world who enjoy healthy lives into their 80s, 90s, and some well into their 100s.
Listen to today's podcast to unlock the secrets of longevity from the longest-living people in the world: Okinawans. No only do they enjoy the world's highest life expectancy; they stay active well into their 80s and 90s. They also have one of the lowest rates of dementia in the world. Food is the #1 contributor to their longevity, and you may be surprised by what they eat.
Next, we visit the Island of Sardinia where scientists have been trying for years to discover the secrets of why Sardinia is the home to the longest-lived men. A study was done called AKeA, an acronym for "A Kent Annos", a traditional toast in the Sardinian culture that means "may you live to be 100 years old." That study found that their diet was crucial to their longevity, and nearly half of their diet comprises one food group.
Lastly, we visit Loma Linda, California. What sets Loma Linda apart from the rest of the country is that it is home to a large population of Seventh-Day Adventists. Studies have found that Adventists have the Nation's lowest rates of heart disease, diabetes, and obesity because of their diet.
Thank you for listening.
If you get a minute, please leave a review on iTunes. A strong presence on iTunes is crucial to growing our podcast audience and spreading the compassion.
Today's podcast discusses the benefits of a gluten-free, casein-free (GFCF) diet for children with autism spectrum disorder and ADHD.
Gut disorders are one of the most common medical conditions associated with autism. The CDC found that children with autism are three to five times more likely to suffer from chronic gastrointestinal disorders.
Researchers also found a link to gut disorders and autism severity in children. Toxins produced by abnormal gut bacteria may trigger or or worsen autism in children.
The good news is that some autistic and ADHD children's gut bacteria problems can be helped with diet and eating the right food is essential.
Learn in today's podcast what foods and chemicals to avoid for gut disorders, and what foods can help repair the gut lining.
We also discuss the role of glyphosate, one of the most commonly digested chemicals and how it can affect your health and the health of your child.
I'm extremely excited to welcome Gene Baur to the Ordinary Vegan Podcast! Gene is the co-founder and President of Farm Sanctuary, America's leading farm animal protection organization. Gene is an activist and author known for his work in the animal rights and food movement.
Gene Baur has been hailed as "the conscience of the food movement" by TIME magazine. For 25 years he has traveled extensively, campaigning to raise awareness about the abuses of industrialized factory farms.
What I love most about Gene Baur is his non-judgmental approach. He gently pries our eyes open with his compassionate message and teaches us to be an expression of what lives in our hearts.
Gene Baur will take questions from the Ordinary Vegan community on Facebook. We will cover a plethora of topics including his best-selling book "Living The Farm Sanctuary Life: The Ultimate Guide to Eating Mindfully, Living Longer, and Feeling Better Every Day," which has been described as "a beautiful picture of how we can all thrive without eating meat and harming animals." The book also includes practical advice as well as 100 delicious plant-based recipes.
Today's podcast explores the role of vitamin and mineral supplements in a plant-based diet. Find out here the most worrisome vitamin deficiencies and how to make sure you include them in your daily diet.
We will also prepare a delicious plant-based recipe that is centered around the food that is eaten by the people who have a life expectancy among the highest in the world.
"Sandy Gooch single handedly pioneered a natural foods revolution
for everyday people."
~~~~Whole Foods CEO and co-founder John Mackey
Sandy Gooch was experiencing seizures and chest pains at too young of an age. Upon investigation, Sandy Gooch found that what she was eating was making her ill. She made an immediate change in her eating choices. Little did she know, in her own quest for health she would pioneer the nation’s natural food movement.
Sandy Gooch discusses her illness, her recovery and what it took to open the first Mrs. Gooch’s Natural Food Grocery Store in Los Angeles in 1976.
She discusses how she revamped advertising and the grocery business by offering product knowledge.
She believed when you empower people with the knowledge needed to make an educated decision in their food choices, they will learn for themselves that natural foods is a natural choice.
Sandy also shares her thoughts about food safety, Mrs. Gooch's eventual merge with Whole Foods and what it takes to be an entrepreneur.
…and much more. I’m very excited for you to meet this inspiring woman, Sandy Gooch.
If you get a minute, please leave a review on iTunes. The higher we rank on iTunes, the more people we can inspire with our plant-based message. You can also leave a comment on my website.
“Letting go of the life we planned so as to have the life that is waiting for us”
I love Joseph Campbell’s quote about life. Is it genuinely possible to have the life that is waiting for you if you have a job, family, and obligations? If you could imagine the perfect life, what would it look like? Do you do what you want or what is expected of you? How can you change your life?
Since becoming vegan, I have stepped outside my world and opened myself up to a new community of vegan people who are smart, compassionate, encouraging and enthusiastic. I have learned a lot about nutrition, pesticides, animal abuse, exploitation and having a reverence for life. I will never be a perfect vegan because simply living means I affect the lives of all creatures, but I will do my best.
Today I share my stories of letting go and taking chances, and the rewards I experienced because of those actions.
I also share letters from our listeners who have decided to make the plant-based leap and their results.
One of our listeners asked for a book recommendation to learn more about compassion and the connectives of being vegan and the world. I highly endorse “Living The Farm Sanctuary Life” by the incredible Gene Baur. Here is a link to the interview I did with Gene.
Looking for a healthy, plant-based barbecue recipe. Today's plant-based kitchen featured a delicious option - here is a link to today’s recipe - No Bones Baby Jackfruit Barbecue Sandwich.
Thanks for listening to today’s podcast and thanks for being part of our healthy community!
Don't feel guilty. Most people don't understand the connection between food and climate change. But how we feel about climate change in the future is very important right now. Because it plays a large part in what's going to happen to our planet next.
Here are some facts:
New research warns that without radical changes to our diets, the food industry alone is likely to cause an 80% increase in greenhouse gas emissions by 2050.
These greenhouse gas emissions cause a man-made greenhouse effect that traps us inside and changes the temperature of the earth's surface.
Shifting the temperature of the earth even a couple of degrees can throw an entire ecosystem into chaos and create extreme weather events.
Learn how you can fight for our planet's environment beginning today. It is easier than you think!
We also share a decadent and delicious plant-based whipped cream topping. You'll never want the whipped can cow's milk stuff again.
The beauty of seeds is that they contain all nine essential amino acids our bodies cannot produce. This is called a complete protein. Since we can't produce them, it is crucial we acquire them through dietary sources. Various studies have demonstrated that many common illnesses are related to deficiencies or imbalances of amino acids in our body. Seeds are also packed with dietary fiber, protein and many antioxidants, and each seed has its own unique qualities and health benefits. Learn how to work seeds into your everyday life with tips and recipes. Also, learn why all vitamin supplements are not created equal and which vitamin supplements are safest to consume.
Take a new approach to your diet by understanding calorie density. Calorie density is the simplest approach to healthy eating and lifelong weight management. Learn how to eat more food for fewer calories.
A food high in calorie density has a large number of calories in a small amount of weight. Whereas a food low in calorie density has much fewer calories in the same weight of food.
Foods low in calorie density also tend to be higher in satiety. Satiety is the state of being completely satisfied with less calories.
Learn more about calorie density in this week's podcast.
We also discuss the connection between childhood trauma and chronic disease.
Cancer is the second leading cause of death in the United States, and cancer rates are expected to surge 57% worldwide over the next 20 years. Curing cancer is complicated and there are many times of cancer and many ways to be exposed. But many cancers are preventable and can be tackled by addressing lifestyle factors such as smoking, alcohol consumption and what we discuss in this podcast - nutrition. Discover how cancer can be turned on and turned off with certain foods.
There are now over 450 million people globally suffering from some form of mental illness. Most are treated with pharmaceutical drugs and therapy. But drugs and therapy aren't the only answer. Food can be your first line of defense against mental illness. There is compelling evidence that healthy gut bacteria plays a crucial role in anxiety and depression. Learn the right foods to eat and the foods to avoid for a healthy gut and brain. We also explore ways to get B12 on a plant-based diet.
Most vegans will agree that the first question we are ever asked about our diet is “where do you get your protein?” I don’t know how the vegan protein myth got started, but getting enough protein on a vegan diet is simple. Somehow we've been misled and protein became synonymous with animal products like meat and dairy. That's the brilliance of advertising. Learn all the available sources of plant-based protein on today's podcast. A full protein list is also available on Ordinary Vegan's website. Looking for a a delicious, 15-minute vegan meal for energy. Today's show features one of Ordinary Vegan's favorite recipes - Cannellini Beans, Greens and Hemp Seeds. Here is the recipe link. Hope you enjoy today's podcast episode. Our goal is to teach you how to improve your health and wellness with a plant-based diet and give you all the tools you need. Thanks for being part of our healthy community!
Are you sick of being sick? Do you want more energy? Do you want to treat yourself, animals and the world with more compassion? Unlock your best self. Getting started on a plant-based diet full or part-time is easier then you think. Today's episode focuses on the why and the how you can get started. It includes one of Ordinary Vegan's most popular recipes that only takes 20 minutes to prepare. Our goal is to help you create powerful, healthy lifelong habits.