The online food world can be a stressful arena of conflicting information. The all or nothing extremes of different diet trends can feel overwhelming. Join us as we talk about all of the things people hesitate to address with plant-based and vegan diets. We will call out hard truths, stand up for unpopular opinions and create new space for the fluidity many of us need when it comes to food. We are fighting to make food choices less stressful, even if that means pushing some buttons along the way!
Diet and Menopause
Is there a connection between diet and menopause? There is a lot we can do as women while we go through this big change in our life!
Join us today as we chat with a triple board satisfied OBGYN all about menopause and how we can tackle this time in our life to make it through in the best way possible!
Having been through menopause myself (I was an early adopter yay me LOL!), this topic is such an important discussion to have. Learning the tools to navigate menopause in a way that works for you is the best thing you can do!
Dr. Anna Cabeca, DO, OBGYN, FACOG, is triple-board certified and a fellow of gynecology and obstetrics, integrative medicine, and anti-aging and regenerative medicine. She has special certifications in functional medicine, sexual health, and bioidentical hormone replacement therapy.
For the past 20 years, she’s served 10,000+ women in her private practice— and millions more through her books, online videos and articles.
When her own health took a troubling turn during menopause, she sought out the wisdom of healers around the world. She learned that modern medicine and time-tested natural remedies are not at odds. Working together, they create indisputable results and true well being. Using delicious, healing foods and simple lifestyle changes, Dr. Anna reclaimed her health and life.
Fueled by her belief that every woman deserves to be empowered and in control of their health and life, she developed the Keto-Green lifestyle, which has helped thousands of women opt out of menopause misery and experience a joyful transition to the next stage of their lives. With her methods, you, too, can breeze through menopause into your “second spring”, feeling the best you ever have.
What is Menopause?
While many think menopause is a period of time, it actually isn't. Menopause is the actual day that is 12 months from your last period.
There are different stages you go through around the day of menopause, these are known as peri menopause and post menopause.
This is a time of neuroendocrine vulnerability, your glucose uptake increase and your progesterone plummets. This can begin as early as our mid 30's and comes with a multitude of symptoms.
The symptoms during the stages of menopause can vary from person to person and in severity. Because we are all different, we can't pinpoint the exact things we will go through, but here are some common signs:
hot flashesmood swings, depression and anxietyweight gainsleep disturbances and insomniairregular menstrual cycleschanges in hormones as seen through blood work
Stages of Menopause
As we said, the actual name menopause is the day that lies 12 months since your last period. Here are the stages that lie before and after that day:
Pre menopause- this is the period before any symptoms of peri menopause begin. This is the time of main reproductive years for women.
Peri menopause- this is the period of time when you are experience menopausal symptoms. It can be anything mentioned above and on average starts anywhere between 35-55.
Menopause- the day that is exactly 12 months from your last period.
Post menopause- this is the period of time after the day of menopause.
However this all can be tricky because the terminology needs some work. For example, what happens when you've had a hysterectomy? Are you in post menopause even though you haven't naturally ente...
How to Go Dairy Free
Learning how to go dairy free in an easy and doable way is an important part of your success! It doesn't have to be hard or stressful!
There are many ways to love your dairy free diet, whether it's by choice or need going dairy free can be just as delicious.
I don't have the best relationship with dairy. While I am not allergic, my body doesn't love dairy. That being said, I am really picky with my dairy free alternatives. So if I don't find something that tastes great, I won't eat it!
I can't say I am totally dairy free, because if I want something and I don't have a great dairy free version as an option, I will still eat the dairy. But I try and do as dairy free as possible.
If going dairy free is something you're looking to move towards, you can do it! There are lots of options, both store bought and homemade, to make your transition delicious.
What is Dairy?
Dairy is any food that is made of the milk products from an animal. There are many animals that produce milk, cow, sheep, goat are the most common. But there are other countries that use the milk from many other animals.
Foods that have dairy
There are many foods that contain dairy. Milk, yogurt, butter, cream, cheese, kefir and ice cream are some common ones. But milk can be hidden in many other foods so you have to be careful if you cannot eat it.
Knowing the alternative names of dairy is important as there are many you probably wouldn't recognize. Some of the names for ingredients that are considered dairy but don't have the common names listed above are:
caramel colorcaseincaseinatescurdscustardgalactosegheehalf and halfhydrolysateskoumisslactalbuminlactate solidslactitol monohydratelactoglobulinlactoselactuloselactyc yeastNisin preparationnougatpaneerpuddingquarkrecaldentrennetsherbetsimplessewhey
Is Dairy Bad for You?
Some people can tolerate dairy better than others. But just because you can tolerate it, doesn't mean you should be eating it as part of your regular diet.
While I advocate for balance, and I don't think that eating dairy once in a while is a big deal (unless of course you can't tolerate it or have an allergy), it should be something you eat in small amounts.
Dairy is the leading source of saturated fat in foods. Saturated fat contributes to chronic diseases like type 2 diabetes and heart disease and can increase your risk to things like high cholesterol and cancer.
Dairy can also cause side effects for some people, for me especially I see it affect my skin. Whenever I eat dairy, I always have breakouts.
How Long Does It Take To Get Dairy Out of Your System?
Everyone's bodies are different. When trying to transition away from dairy, it takes months for you to see the full effects. But some sources say that after 2-3 weeks you can feel better with the effects of dairy making their way out.
How Do I Transition to a Dairy Free Diet?
Any time you make a change in something you are used to doing it will be difficult. This is because our daily habits are set in our life and we don't have to think hard about them.
So changing those will take some brain power which takes more of our energy. But this doesn't mean that you can't make it easier, and one day the new habits will take over!
Here are my tips for making the transition to a dairy free life easier:
What Is a Raw Food Diet?
Many people want to know what a raw food diet is and how it differs from a traditional vegan diet. Our guest today is an expert on all things raw and is dishing out all the facts!
It can get confusing keeping it all straight, and with so much information online it's hard to separate the real info. So we are making it easy!
When it comes to deciding what way of eating is best for you, having up to date information you can trust is important.
At the age of 28, Russell took a life-changing trip to Koh Samui, Thailand to clear up the acne that had plagued him for years. It was there he discovered raw food.
Russell’s mission is to make raw food accessible every day. Whether it’s raw sandwiches or show-stopping dinner parties, your meals can be amazingly healthy.
Today, Russell has had the pleasure of teaching raw food to thousands of people worldwide. Students have learned through his livestreams and online courses at therawchef.com.
Russell also shows other wellness entrepreneurs how to build an audience for their online programs at shareyourwellness.com
Join his FREE recipe of the week club here!
Definition of a Raw Food Diet
A raw food diet focuses on food that is in it's raw state or cooked below 116 degrees Fahrenheit (although that exact number can change depending on who you ask). 116 degress is the temperature that food tends to lose the most delicate of it's enzymes.
Raw chefs use different ingredients that are in their natural state or dehydrated in a dehydrator. With this they can create all types of recipes, from food like pizza, crackers and even bread.
Sauces can also be made in raw form. The secret is using alternative methods like thickening with other raw foods (like sun dried tomatoes for a tomato sauce or cashews for a dip or dressing). Making things like crackers or pizza tortillas requires you to slowly crisp these foods in a dehydrator. It simply just takes longer.
The Theory Behind a Raw Food Diet
As we said before, food tends to lose it's enzymes at around 116 degrees Fahrenheit. So theories behind raw foods diets say that to get the most out of foods you want to keep the enzymes.
While not necessarily backed by science, theorists saw our body has enzyme bank account and if you eat food with all it's enzymes in it, you don't deplete them from you enzyme bank account which allows your body to be in it's best state.
Others will say that enzymes don't make it through stomach acid anyway so it doesn't make a difference. The bottom line is that you need to try and see what works for you.
Everyone needs to do their own research. If you eat something and it makes you feel good, then do it.
Is a Raw Food Diet Healthy?
Whether or now a raw food diet is the best for you depends on your individual body. You need to listen to your body and what works for it. Some people can't digest things that other people can, so while eating some raw food can make you feel amazing, others may not.
Ethically, you can't say a raw diet will solve all problems. What works for one person may not work for another. That being said, raw fruit and vegetables is filled with nutrients that our body loves and needs to function.
Nutritional deficiencies take a long time to show up, so it's hard to base how healthy a raw food diet is on that fact alone.
You also need to think about what satiates you,
How to Master a Healthy Food Relationship
Having a healthy relationship with food is so important for our mental health, but it also affects our physical health. Tune in to hear our guest expert, a board certified pediatrician, share strategies and tips to keep you feeling amazing!
Keeping a positive food relationship when you are trying to make dietary changes can be challenging, even when you are trying to eat a more plant-based diet. The online diet world is tough to navigate so leaning on experts to guide the way is really important!
Dr. Yami is a board-certified pediatrician, certified lifestyle medicine physician, national board-certified health and wellness coach, author and international speaker. She is a passionate promoter of healthy lifestyles, especially the power of plant-based diets for the prevention of chronic disease.
She founded VeggieFitKids.com where she provides information on plant-based diets for children. She also hosts the popular podcast Veggie Doctor Radio which boasts listeners from 96 countries and nearly half a million downloads to date.
She is a fellow of the American Academy of Pediatrics, a diplomate of the American College of Lifestyle Medicine, has a certificate in plant-based nutrition and is a certified Food for Life Instructor.
Dr. Yami owns Nourish Wellness, a pediatric micro-practice in Yakima, Washington where she lives with her husband and two active sons.
Her book is called “A Parent’s Guide to Intuitive Eating: How to Raise Kids Who Love to Eat Healthy”. You can learn more about Dr. Yami at DoctorYami.com and grab some of her free resources here!
Definition of a Healthy Food Relationship
While the meaning of a healthy relationship with food will be different for each person, it's really important that we strive towards having one. According to Dr. Yami, her healthy relationship with food is defined as:
One the supports health and well-being and fuels the body but also fits into ones lifestyle, culture, brings pleasure and is never associated with judgement, guilt or shame.
The journey and end result may morph and change as we go through life, but the main thing to focus on is that you are moving forward and not falling into traps that diet culture can bring.
Why a Healthy Food Relationship is Important
In the US, 70% of children's calories come from ultra processed foods. Let that sink in a bit. Offering a diet rich in all the nutrients is so important for a child's growing body. And doing so in a way that helps guide them into a healthy food relationship is just as important.
By the age of 5 children have already unlearned tuning into their bodies. This is due to many things, but parents trying to get their children to eat more, finish their meal, clean their plates, etc is a big contributer.
If we don't give our children opportunities to be in tune with their own body cues with relation to food is very damaging. They won't be able to tell when they are hungry, full, or even honor their body's cravings (which can be a signal they need a certain nutrient).
If children don't have these self help skills when they become adults, it can lead to a range of disordered eating. Which then moves from generation to generation.
However, if we help guide our children when it comes to food, we allow them to become adults with a positive relationship to food.
What Causes a Bad Relationship with Food?
There are many reasons why one would create a negative relationship with foo...
How Foodways Plays a Role in Diet
While there are many things wrong with diet culture, a major issue is its effect on foodways and how it influences people into thinking the food from their culture may be deemed bad or wrong.
There is no reason (other than a medical one) why you can't eat a food that is part of you and your culture. Just because our diet world likes to demonize certain foods, it doesn't mean it's right.
Listen in to hear more about why this shouldn't happen and how to eat what makes you feel good while including all the foods you love!
Dalina Soto MA, RD, LDN is a Spanish speaking registered dietitian. Dalina works as one of the few Spanish speaking RDs in the Philadelphia area and virtually across the country, teaching her clients how to ditch the diet mentality and keep their culture alive.
Check out her Free Workshop: 3 Ways to Ditch Diets!
What are Foodways?
When we talk about foodways we mean what, how and why people eat as related to their culture or traditions. It isn't just about the actual food people eat but also about the reasons behind it, how it gets prepared, etc.
Foodways encompasses the social, cultural and economic practices behind a person or groups of persons food.
How Diet Culture Affects Foodways and Traditions
Much of the science based training behind food (and diet culture), and how food affects health, is based on Eurocentric research (much like the history of BMI).
This research doesn't include people in different countries, so how can we apply this science worldwide? We all know that even people within one culture are different in their bodies, the way they react to certain foods, what they can handle, etc. But yet, we apple the same science to them and to people in all different cultures.
Instead of digging deeper and expanding our research, we apply stereotypes to all. The United States is a melting pot of cultures, it's the foundation of our country. So it's time to start being more culturally aware in many areas, especially when it comes to health and wellness.
It is time to update the science to include things like social determinants of health, not just how food and exercise relate to our bodies.
How to Eat and Keep Your Foodways
One of the main things we need to start focusing on is the mental health aspect behind how we look at food. We need to move away from the diet culture message of what is "right" or "wrong" and away from extremes.
Extremes sell, middle grounds do not. This is why we see extremes in main stream media and social media. But extremes also cause issues with our mental health, so it's up to us to control what we consume.
There is a hierarchy of needs when it comes to our wellbeing: shelter and money are first. Then we can talk about nutrition. However, we often are made to feel like nutrition comes first and if you don't have the means then you are SOL (shit out of luck!).
This is far from the truth. The sooner we can start using that hierarchy to help others guide their wellness, the more success we will have.
First, start with reducing stress. Move away from what diet culture says you can and can't have. Honor what you have access to, and what you eat culturally. White rice is a great carbohydrate, and we need carbohydrates for energy. If you like it eat it, if you like brown rice, eat that. Both will provide carbohydrates.
Try frozen and canned produce.
Vegan, Cruelty-Free and Clean Skincare
With all the info out there, it is hard to know what the best vegan, cruelty-free and clean skincare products are. But our guest today is an industry expert and is sharing all the info we need to choose the best products!
Taking care of our skin is so important. It's the largest organ we have! And nothing feels better than high quality products that are good for your body and actually work. Which is why I always turn to OSEA Malibu for all my skin care needs!
Use my link above and code veggies10 for 10% off your first order!
OSEA began in Jenefer’s kitchen sink after a decade working as Spa Director at the historic Murrieta Hot Springs. Paired with her training in various healing modalities including Polarity Therapy, Acupressure, Shiatsu and Biodynamic Craniosacral Therapy, Jenefer was a thought leader in the burgeoning wellness space.
Her desire to create active, vegan and clean skincare was revolutionary and what began as a personal passion soon evolved into a fully-fledged beauty brand, manifesting the seed of her idea into reality.
What Does Clean Mean in Skincare?
The term clean skincare doesn't have one set definition because it is not regulated by the government, so it is up to each brand to define what clean skincare means to them.
In general, clean skincare uses products that are from the earth, sustainable and do not contain synthetic chemicals. They are often also vegan and cruelty-free.
OSEA products focus on marine based elements. Most of their products are seaweed based.
What Is the Difference Between Vegan and Cruelty-Free?
When you look at a clean skincare brand, you often also see the labels vegan and cruelty-free. While these most often, and should, go hand in hand, they don't mean the same thing.
Vegan means that they do not contain any animal products in the product itself. While cruelty-free means that the products are not tested on animals.
Products can be cruelty-free but not vegan. But vegan products are also cruelty-free because vegan means that no animals were used at any point in making the product.
Are Vegan, Cruelty-Free and Clean Skincare Products Best?
Everyone has their own opinion on what products they believe are best. But over here, we focus on vegan, cruelty-free and clean skincare brands. They are more sustainable than those that use synthetic chemicals because they use ingredients from the earth.
Typically, clean skincare tends to give people less of a reaction when using them. This is mostly because they don't contain synthetic chemicals and focus on earth based ingredients, however someone can react to ingredients from the earth as well.
Reducing synthetically derived chemicals also makes it so that products can work with so many different skin types. Often times a person who thinks they have sensitive skin finds out it was just the chemicals they were reacting to and their skin is not that sensitive.
Also, clean skincare tends to have sustainable packaging which is also another way to help the earth. OSEA for example packages their products in glass packaging.
A vegan plant-based life is overall the most sustainable way for us to live, there is so much to choose from when it comes from earth!
Ingredients in Clean Skincare Products
Most clean skincare brands use ingredients from the earth.
OSEA stands for Ocean, Sun,
Podcast instead of music
I started listening to Sophia 2 weeks ago.
The podcast are extremely informative, helpful and enjoyable while I do my daily walk. I’ve only listened to about 8, but my favorite was about cholesterol. Lots of great information.
Sophia has honest insight, humor, and down to earth advice as well as all of the awesome guests she has on her show. As a working mother of two teen girls I need all the help I can get! I have listened to her podcasts and followed her for many years and she is an inspiration. Thank you Sophia!
Sophia, is an amazing chef, but more importantly an amazing human. Great day to day tips, easy, tasty recipes and the cutest boys!!!