Episode Outline/Takeaways

There are three distinct types of personalities when it comes to being healthy. Those who like to take baby steps towards achieving their goals, those who are all or nothing, and those who think they are in one camp but are actually in the other.

Tips for those who like baby steps (still useful for the all or nothing people):

Identify what you are already eating that is plant based and increase the ratio of those foods in your diet

Think about substitutions for meat such as swapping the meat in tacos for bean

Visit https://www.forksoverknives.com/ for plant based meal recipes

Add some new items that you may not have tried https://runningonrealfood.com/ 

Try throwing some dark leafy greens on your normal meals

Take transitioning to plant based slowly in order to not upset your digestive system too much

Have a mindset of experimentation and don’t give up when something doesn’t work

Intro/Outro Music Credit: Corner Store Breakfast by Reasonforworry

Edited by Stephen Barnett

Episode Outline/Takeaways

One can get the benefits of nature even if you don’t have access to something like a national park. Eg. Courtyards, medians, house plants and even pictures of nature.

Experiencing nature has many physical benefits such as lower cortisol levels, lower heart rate and lower blood pressure

Nature can help restore your attention and decrease stress so things can feel more manageable allowing you to sort out what is actually important.

Forest bathing is one of the ways you can reap the benefits of being in nature https://www.nationalgeographic.com/travel/article/forest-bathing-nature-walk-health 

Practicing mindfulness and walking near nature is also beneficial.

Takeaways:

Nature is good for you!

Nature doesn’t have to be exclusively in the wilderness. There are many ways one can 

experience nature.

Try mindfulness or stillness practices in the wilderness

Check out https://vistaslifecoaching.com/ for more information

Intro/Outro Music Credit: Corner Store Breakfast by Reasonforworry

Edited by Stephen Barnett

Episode Outline/Takeaways

If you have people in your household that don’t eat plant based, try using deconstructed meals in order to make serving everyone easier.

Give family members options on what they eat allowing them to be more autonomous

Prepare your kids for eating plant based by informing them before transitioning to a plant based diet in order to ease the process 

Keeping meals simple can make the transition to plant based much easier and more sustainable

Use resources like https://www.gimmesomeoven.com, https://minimalistbaker.com/ or https://ohsheglows.com for plant based recipes

Make sure that kids are getting their caloric needs in, as well as healthy fats (peanuts, seeds, avocados, etc…)

Studies show kids may have a reduced risk of asthma if they follow a plant based diet 

https://academic.oup.com/nutritionreviews/article/78/11/928/5804968 

Studies also show kids may have a higher IQ when following a plant based diet

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1790799/ 

Even if kids initially don’t want a specific food, keep offering it so that they can see it and potentially start to understand that it is a viable option to eat.

Deelish chocolate pudding recipe: https://chocolatecoveredkatie.com/avocado-chocolate-mousse-vegan-healthy/

Takeaways:

Find a basic beans and rice recipe that fits with your lifestyle, think about some fun toppings and then try three variations over three weeks! Have it once a week and see how you like it! What works? What doesn’t work?

Sit down with household member and have conversation about wanting to eat more plant-based. Brainstorm some ideas for supporting each other.

Find three different ways to use black beans! (Salads, tacos, and black bean dip)

https://minimalistbaker.com/instant-pot-black-beans-perfect-beans-every-time/

https://runningonrealfood.com/vegan-black-beans-rice/

Intro/Outro Music Credit: Corner Store Breakfast by Reasonforworry

Edited by Stephen Barnett