The Plant-Based Mennonite

Regina Cyzick Harlow
  • 5.0 (1)
  • ALTERNATIVE HEALTH
  • SERIES

In short, practical episodes, the Plant-Based Mennonite, a podcast of Dwelling & Dish, offers gentle guidance on Christian stewardship of the body through whole-food plant-centered nutrition and sustainable lifestyle habits. Each episode invites you to approach health not as perfection or control, but as faithful care - honoring the body as the sacred dwelling of the Holy Spirit through everyday choices at the table and in daily life. Blending biblical wisdom, nutritional science, and practical encouragement, I help you take small, actionable steps to improve your long-term health and wellness - without overwhelm or extremes. Whether you’re seeking a more balanced life, a healthier relationship with food, or a more intentional way to steward your body, this podcast offers bite-sized steps and simple insights for your everyday rhythms, rooted in faith and science. Find recipes and additional tips at www.dwellinganddish.com. This podcast is not a substitute for medical advice.

Season 1

  1. EPISODE 1

    Dwelling & Dish Trailer

    In short, practical episodes, Dwelling & Dish offers gentle guidance on Christian stewardship of the body through whole-food plant-centered nutrition and sustainable lifestyle habits. Each episode invites you to approach health, not as perfection or control, but as faithful care - honoring the body as the sacred dwelling of the Holy Spirit through everyday choices at the table and in daily life. Blending biblical wisdom, nutritional science, and practical encouragement, Dwelling & Dish helps you take small, actionable steps to improve your long-term health and wellness - without overwhelm or extremes. Whether you’re seeking a more balanced life, a healthier relationship with food, or a more intentional way to steward your body, this podcast offers bite-sized steps and simple insights for your everyday rhythms, rooted in faith and science. Find recipes and more at www.dwellinganddish.com. This podcast is meant to offer general education and encouragement around health and wellness. It's not a substitute for medical advice or individualized care. Please consult your healthcare provider before making changes to your diet, lifestyle, or health routine. Until next time, pull up a chair. There's room at my table for you.

    3 min

  2. EPISODE 2

    Stewardship, Not Diet Culture

    So much of modern health messaging is shaped by diet culture - a system that prioritizes control, restriction, fear, and constant self-improvement. Diet culture is about rules, restrictions, and rigid programs, but the word diet was never meant to be disconnected from culture, community, land, or faith. Stewardship is relational, not punitive. It includes tending what has been entrusted to us with intention, humility, and responsibility. In this episode, we parse the distinctions between diet culture and stewardship to set the tone for the Dwelling & Dish Podcast.

    7 min

  3. EPISODE 3

    Adding Before Subtracting: Nourishment as the First Step Toward Health

    What if the path to long-term health doesn’t begin with restriction—but with nourishment? In this episode, we explore why adding nourishing foods may be a wiser, gentler, and more sustainable first step than dieting or food rules. Instead of focusing on what to cut out, we talk about how abundance, consistency, and provisionhelp the body feel safe, supported, and cared for. Using the simple picture of nourishing bowls—filled with fruits, vegetables, whole grains, and grounding foods—we reflect on how health can be built through addition rather than deprivation. This episode weaves together faith, physiology, and practical wisdom, reminding us that bodies thrive not on scarcity, but on steady nourishment. You’ll hear: Why restriction often leads to stress, burnout, and food obsessionHow adding nourishing foods builds trust with your bodyA faith-centered view of nourishment rooted in daily provisionA simple, gentle action step you can practice this weekAction Step: For one week, choose one nourishing food to add to your day—no tracking, no rules, no subtraction required. Just notice how your body responds when it’s met with provision instead of pressure. This episode is for anyone tired of diet culture, longing for a more faithful and sustainable approach to health, and ready to begin again—one nourishing choice at a time.

    16 min

  4. EPISODE 4

    Food Guidelines, Build Meals Here Spaces, and Yes Shelves: Let's Reduce Decision Fatigue Together

    In this episode, we explore the latest federal dietary guidance, compare it with plant-forward and anti-inflammatory approaches, and give you practical steps for creating a pantry that supports whole-food nourishment. We talk about why bright lines like a “Yes Shelf” can reduce decision fatigue, how to make your kitchen an ally (not an enemy), and how families—and even sensory-sensitive kids—can benefit from intentional pantry design. 📊 Nutrition Guidelines & Resources📌 New U.S. Dietary Guidelines2025–2030 Dietary Guidelines for Americans (New Food Pyramid) — Federal guidance emphasizing whole foods and cutting added sugars/processed foods.🔗 https://realfood.gov/ Eat Real Food🌱 Plant-Based & Whole-Food GuidesForks Over Knives Plant-Based Recommendations — A resource emphasizing minimally refined plant foods and expanding plant proteins like beans, peas, lentils, and legumes.🔗 Forks Over Knives -🍃 Anti-Inflammatory Eating GuidanceAnti-Inflammatory Diet & Food Pyramid Overview (Andrew Weil, MD) — A general anti-inflammatory approach focused on whole plant foods, antioxidants, and fiber.🔗 https://www.drweil.com/diet-nutrition/anti-inflammatory-diet-food-pyramid/ Dr. Weil📖 Bright Line EatingBright Line Eating — A structured approach to food boundaries that many people find helpful for clarity and consistency.🔗 https://www.brightlineeating.com/🧺 Pantry Resources👉 These printables were created to support you as you translate food guidelines into real-life pantry habits. Build Meals Here Pantry Printable — A one-page guide to setting up a nourishing pantry.🔗 (Pantry Printable)Yes Shelf Printable — A simple guide to your pantry area that helps kids and adults alike choose nourishing foods with ease.🔗 (Yes Shelf Printable)👨‍👩‍👧 Family & Sensory ResourcesSafe & Supportive Shelf Routine — A sensory-friendly 7-day routine designed for neurodivergent or sensory-sensitive kids, reducing pressure and encouraging predictable nourishment. (Sensory-Friendly Printable)📝 Notes & Key Themes from This EpisodeFederal guidelines: The updated U.S. dietary guidance reintroduced a food pyramid and stresses whole, nutrient-dense foods while discouraging highly processed, refined, and sugary foods. Eat Real Food Plant-forward emphasis: References like Forks Over Knives show that plant proteins, such as beans and legumes, can be prioritized over animal proteins in balanced eating patterns. Forks Over Knives Anti-inflammatory principles: Anti-inflammatory dietary frameworks emphasize antioxidants, fiber, and phytonutrients from whole plant foods. Dr. Weil Pantry & practical action: Bright lines and intentional shelves help reduce decision fatigue and support adding nourishment first, instead of trying to restrict foods out of the house.

    30 min

  5. EPISODE 5

    Vegan vs Plant-Based: Why Whole Foods Matter More Than Diet Labels

    I was raised in one of the few areas that claim the title "The Turkey Capitol of the World." I was a herdswoman on a dairy farm and certified to artificially inseminate cattle. In recent years, I've also minimized, and now mostly removed, all animal products from my diet, while still maintaining beautiful connections with my people and this bucolic agricultural area we call home. Pretty much everything I eat, a vegan could enjoy with a clear conscience, but so could most anyone else. I teach a whole food, plant-centered approach that prioritizes nourishment over labels and welcomes every eating style. So what’s the difference between being vegan and eating a whole food, plant-based diet? And does vegan automatically mean healthy? In this episode, we break down the key differences between vegan eating and whole food, plant-based nutrition—why highly processed vegan foods can be just as problematic as any other ultra-processed foods, and why focusing on whole, minimally processed plants leads to better health outcomes for people of all eating styles. You’ll learn why a plant-centered approach isn’t about labels or restriction, how whole foods support energy, digestion, and long-term wellness, and why omnivores can benefit from eating more plants—without giving anything up. This episode is for anyone who wants clarity, simplicity, and peace around food—without pressure to fit into a diet identity.

    14 min

  6. EPISODE 6

    Habits That Nourish The Soul: Living Well In A Chaotic World

    In a world that feels increasingly loud, rushed, and overwhelming, how do we live well without burning out or losing our peace? In this episode, we explore habits that nourish the soul—gentle, Scripture-rooted rhythms that help us stay grounded in chaotic workplaces, households, and seasons of life. We’ll talk about how small, intentional habits can orient our hearts toward God, create islands of calm, and support both spiritual and physical well-being. You can print the PDF templates below for each action. You’ll hear how nourishing practices—like stillness, daily Scripture, intentional meals, and simple routines—can shape the way we respond to stress rather than react to it. We’ll also gently connect how plant-forward, whole foods can support clarity and steadiness without becoming the focus. This episode is an invitation to live with intention, rooted in faith, care, and peace—one small habit at a time. Daily Prayer of Examen PDF Daily Morning Routine PDF Island of Peace Children PDF Island of Peace Work PDF Island of Peace Home PDF Noticing How Food Makes Me Feel PDF

    30 min

  7. EPISODE 7

    Simple Nourishment For Busy Weeks: My SSSS Method That Actually Works

    When life gets busy, nourishment needs to meet us where we are. In this episode, I’m sharing how I rely on four simple, flexible meal formats during full seasons of life: soups, sandwiches, salads, and smoothies. These meals don’t require much prep or thought, yet they offer real nourishment for both adults and kids. We’ll talk about gentle, sneaky ways to add vegetables, fiber, and whole foods into everyday meals — without turning food into a project or a power struggle. I’ll also share simple, plant-forward Super Bowl food ideas and a glimpse into my own life right now as I’m deep into my plant-based nutrition coaching coursework — a season where simple matters for me, too. If you’re tired, busy, feeding a family, or craving food that supports rather than overwhelms, this episode is an invitation to keep nourishment simple. In this episode: Why simple meal formats matter more than perfect recipes How to use soups, sandwiches, salads, and smoothies on repeat Sneaky ways to add nourishing foods without resistance Easy plant-forward Super Bowl ideas Why simple, consistent food supports clarity and peace Action Step for the Week: Choose one meal format (soup, sandwich, salad, or smoothie) and repeat it all week. Let repetition do the heavy lifting.

    23 min

  8. EPISODE 8

    Spilling the Beans: How the “Musical Fruit” Lowers Your Heart Rate & Fights Cancer

    Beans may have a silly childhood rhyme attached to them, but there is nothing silly about what they can do for your health. In this episode, we’re taking a fresh look at one of the most humble, affordable, and powerful foods you can put on your table. You’ll learn: 🫘 How legumes have been shown to lower resting heart rate — a key marker of cardiovascular health 🌱 Why starting traditional soy foods in childhood may significantly reduce the risk of breast and prostate cancer 🌶 A simple ginger tip to make beans easier to digest ❤️ How beans support blood sugar balance, hormone health, and gut bacteria 🥣 Practical ways to cook and use beans confidently in everyday meals Beans aren’t trendy. They aren’t expensive. But they are incredibly effective. If you’ve overlooked this simple pantry staple, this episode will encourage you to see it differently — and maybe even start soaking a pot tonight. Plus, don’t forget to download the How to Cook Beans Guide and join the 7 Days of Beans Challenge. Simple food. Steady habits. Real health.

    14 min

  9. EPISODE 9

    Is Soy Healthy? The Truth About Estrogen, Hormones, and Whole Soy Foods

    Will tofu give you “man-boobs”? Does soy disrupt your hormones? Should we avoid it or embrace it? Soy is one of the most studied plant foods in nutrition science, yet it remains one of the most feared. In this episode, we explore the evidence surrounding whole soy foods and health outcomes. Topics include: • Soy isoflavones and hormonal modulation • Breast cancer risk and recurrence research • Soy intake and male reproductive hormones • Cardiovascular benefits of soy protein • Thyroid safety and iodine considerations • The distinction between whole soy foods and highly processed soy products By separating traditional soy foods from industrial soy derivatives, we can better understand where the true health benefits and concerns lie. If you’ve wondered whether tofu belongs in a healthy kitchen, this episode provides clarity grounded in research. References: Messina, M. (2010). Insights gained from 20 years of soy research. Journal of Nutrition, 140(12), 2289S–2295S.Shu, X.O., et al. (2009). Soy food intake and breast cancer survival. JAMA, 302(22), 2437–2443.Hamilton-Reeves, J.M., et al. (2010). Clinical studies show no effects of soy protein or isoflavones on reproductive hormones in men. Fertility and Sterility, 94(3), 997–1007.Anderson, J.W., et al. (1995). Soy protein lowers LDL and total cholesterol: meta-analysis. Journal of Nutrition, 125(7), 2021–2030.Messina, M., & Redmond, G. (2006). Effects of soy protein and isoflavones on thyroid function in healthy adults and hypothyroid patients. Thyroid, 16(3), 249–258.

    15 min

  10. EPISODE 10

    “From Fear to Freedom: Health Statistics, Malnutrition in an Age of Excess, and the Power of Love to Transform Us”

    We’ve all heard the statistics. Rates of obesity continue to rise. Nearly one in three adults is living with prediabetes. Cardiovascular disease remains the leading cause of death in the United States. Numbers like these can feel overwhelming — and sometimes even frightening. But do statistics actually change us? In this episode, I explore a question that sits at the heart of real transformation: What actually motivates lasting health change? I share the story of the very first person who reached out to work with me after receiving alarming bloodwork results. What began as a discovery call filled with fear and uncertainty slowly shifted into something much more powerful — hope, clarity, and a sustainable path forward. We’ll talk about: • Why obesity was historically associated with wealth — and why that has changed • The modern paradox of malnutrition in an age of food abundance • How it’s possible to be overfed and still undernourished • Why fear-based health messaging often burns out • The difference between panic-driven change and love-led stewardship Most importantly, we’ll explore why love — not shame, not pressure, and not panic — is the motivator that truly sustains change. When we begin to view our bodies not as problems to fix but as gifts to steward, everything shifts. And when Jesus becomes the pilot of our lives, health stops being about perfection and becomes an act of gratitude, care, and faithfulness. Statistics may wake us up. But love is what carries us forward.

    10 min

  11. EPISODE 11

    Diagnoses, Death, a Free Health Summit, and my Breakup With AI

    This is a candid update about our teen daughter's diagnoses, my mother-in-law's passing, an incredible free health summit (details below), and my breakup with AI as a podcast script filter. Here's a link to the Food Revolution Network's 2026 Summit Docuseries, beginning April 22. Across eight powerful episodes, you’ll hear from 41 of the world’s leading doctors, researchers, and wellness experts sharing peer-reviewed, evidence-based insights from decades of clinical work. The father of lifestyle medicine, Dean Ornish, MD, reveals how you can reverse heart disease and cognitive decline. Breast cancer surgeon and women’s health expert, Kristi Funk, MD, shares breakthrough strategies for cancer prevention. Award-winning neurologist and best-selling author, David Perlmutter, MD, presents the latest science on brain health and Alzheimer’s. Global leader in performance, behavior change, and ending hunger, Tony Robbins, explains the psychology behind lasting transformation. Plus, leading experts like Joel Fuhrman, MD (creator of the Nutritarian approach); Monisha Bhanote, MD (longevity and integrative medicine specialist); Neal Barnard, MD (founder of the Physicians Committee for Responsible Medicine); Robynne Chutkan, MD (integrative gastroenterologist and gut health authority); Brooke Goldner, MD (autoimmune disease specialist); and 32 more of the most trusted voices in food and wellness. These experts are at the forefront of research, sharing breakthroughs that most doctors haven’t seen yet. You’ll learn exactly how to use food to prevent disease, boost energy, protect your brain, strengthen your heart, and extend your healthspan. Please plan to join me by claiming your free spot now at the link below. https://summit.foodrevolution.org/?uid=2&oid=3&affid=757

    16 min
  • 11 Episodes

About

In short, practical episodes, the Plant-Based Mennonite, a podcast of Dwelling & Dish, offers gentle guidance on Christian stewardship of the body through whole-food plant-centered nutrition and sustainable lifestyle habits. Each episode invites you to approach health not as perfection or control, but as faithful care - honoring the body as the sacred dwelling of the Holy Spirit through everyday choices at the table and in daily life. Blending biblical wisdom, nutritional science, and practical encouragement, I help you take small, actionable steps to improve your long-term health and wellness - without overwhelm or extremes. Whether you’re seeking a more balanced life, a healthier relationship with food, or a more intentional way to steward your body, this podcast offers bite-sized steps and simple insights for your everyday rhythms, rooted in faith and science. Find recipes and additional tips at www.dwellinganddish.com. This podcast is not a substitute for medical advice.

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