Interview with Ken of Happy Cow

In this episode we talk to Ken of Happy Cow from Los Angeles about his plant-based lifestyle and being plant-based while travelling.  Ken is the marketing and ideas man (Spokesperson) behind Happy Cow.

Ken Spector, Marketing and Ideas Man – Happy Cow

Ken is a fountain of knowledge who is interested in everything life has to offer from the psychology of business marketing to organic gardening to website/graphic design. Also, he has consulted for or worked in upper management for numerous companies including Microsoft, Hollywood.com, Eco Vision Packaging, and LivingECO.com. Likewise, he is dedicated to living a vegan, holistic, sustainable lifestyle. You may have seen him zooming through the streets of Los Angeles on his bicycle.

(Source: https://www.happycow.net)

Website: https://www.happycow.net/

Youtube: https://www.youtube.com/user/HappyCowVDO

Android App: https://www.happycow.net/mobile/android

Apple App: https://goo.gl/PQgWxV

Podcast: Play in new window | Download (Duration: 55:57 — 52.0MB)

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Also, interested in Plant-Based Treats? Take a listen: EP 19 – INTERVIEW WITH CERA OF FAIRY CAKES

Interview with Cera of Fairy Cakes

Fairy Cakes provides Metro Vancouver with delicious cupcakes and other baked goodies made with the highest quality ingredients, using as many organic and fair-trade ingredients as possible. Allergy-friendly for everyone.

100% vegan, dairy-free,
egg-free, peanut & nut-free!
(gluten free available)

In this episode we talk to Cera of Fairy Cakes about her plant-based lifestyle and her amazing cake shop at: 3586 Fraser Street. Vancouver, British Columbia.

About Fairy Cakes

Fairy Cakes is Metro Vancouver’s only bakery dedicated to providing delectable alternatives for food restricted diets. There cupcakes (and all their tasty baked goods) are freshly-baked with as many organic, local, and/or fair-trade ingredients as possible.  Likewise, all there baked goods are suitable for vegans and those with sensitivities/allergies to lactose, eggs, peanuts and/or nuts, allowing you to have your cupcake and eat it too!

They care about the environment so none of there packaging is plastic and they use only environmentally friendly cleaning solutions in their kitchen!

Also, all their baked goods are FREE from dairy, eggs, peanuts and/or nuts. Gluten-free available!

Website: http://www.fairycakescupcakes.ca/

Facebook: https://www.facebook.com/FairyCakesVan/

Twitter: https://twitter.com/fairycakes_yumm

3586 Fraser Street 
(between 19th + 20th)
Vancouver, BC V5V4C6
604-442-9866

Store Hours:
Sunday – 11am-7pm
Monday – Closed *open for scheduled special order pick ups
Tuesday – Closed
Wednesday – 11am-7pm
Thursday – 11am-7pm
Friday – 11am-7pm
Saturday – 11am-7pm

Podcast: Play in new window | Download (Duration: 30:39 — 28.5MB)

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Also, check out our other interview: Ep6 – Interview With Patricia Ganswind of Eternal Delight

Overcoming Winter Blues With A Plant-Based Diet

In this episode we discuss Overcoming Winter Blues with a plant-based diet.  Also, we discuss other ways to help with overcoming your winter blues!

Seasonal affective disorder (SAD): also called winter depression, winter blues, summer depression, and seasonal depression, is a mood disorder subset in which people who have normal mental health throughout most of the year exhibit depressive symptoms at the same time each year, most commonly in the winter.

(Source: https://en.wikipedia.org/wiki/Seasonal_affective_disorder)

Overcoming Winter Blues Tips!

• Try to Eat Healthier Plant-Based Foods
  • Bananas
  • Nuts & Seeds
  • Tropical Fruits
  • Starchy Foods (Potatoes, Rice, Breads, Grains, etc.)
  • Raw Chocolate
  • Berries
  • Leafy Greens
  • Spices (Nutmeg, Cinnamon, Cayenne, etc.)
  • Superfoods
• S.A.D (Seasonal Affective Disorder) Light! 10,000 LUX
• Air Diffuser
• Exercise!
• Listen to uplifting music
• Travel somewhere warm 😀
• Get Social!
• Keep Moving
• Coffee

Like this episode? You might also like: EP17 – PLANT-BASED OVER THE HOLIDAYS WITH ALISON COLE

Podcast: Play in new window | Download (Duration: 29:45 — 27.6MB)

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Plant-Based Over The Holidays with Alison Cole

In this episode we discuss with Alison Cole of Animal Voices about surviving and staying plant-based over the holidays.

Misson: We at Animal Voices encourage the movement toward a world in which non-human animals are treated with compassion and mercy, and are afforded the basic right to live free from exploitation.

Podcast: Play in new window | Download (Duration: 48:18 — 45.0MB)

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Recovering Quicker From Jet Lag On A Plant-Based Diet

A whole foods plant-based diet may help you recover quicker from Jet Lag.  This can be due to easier digestion and more nutrient dense foods (Micro Nutrients).

Jet Lag: a sickness that occurs when people travel rapidly from east to west, or west to east due to changes in circadian rhythms.

Circadian Rhythms: body clock  (internal clock) that tells the body when to sleep, digest, wake-up, etc.

Travelling East is a beast and travelling west is best! (When it comes to recovering from jet lag)

Best Planes To Help With Jet Lag: Airbus A350 & A380 have the best LED Lightning & humidification system that help with jet lag recovery

Some Jet lag symptoms:

• Headaches
• Head feels heavy
• Lethargy, fatigue
• Insomnia
• Irritability
• Mild depression
• Attention deficit – hard to concentrate on one thing for long
• Loss of appetite
• Slight confusion
• Dizzy unsettled feeling – this may be due to the constant movements of the aircraft
• Some gastrointestinal disturbances, such as diarrhea or constipation

(Source: https://www.medicalnewstoday.com/articles/165339.php)

How Recover Quicker from Jet Lag – Tips

• Eating healthy whole plant-based foods
• Avoid Caffeine
• Keep Hydrated with Water!
• Perform some physical activities
• Use a SAD light
• Magnesium Powder – http://naturalcalm.ca/product/natural-calm-magnesium-citrate-powder/ref/29/
• Melatonin –  http://amzn.to/2ywav4g
• 20-30 minute naps Max!

Podcast: Play in new window | Download (Duration: 24:53 — 23.2MB)

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Plant-Based in Berlin

On today’s episode Julia talks about being plant-based in Berlin!  She gives a great insight on being plant-based in Berlin, Germany.

Julia’s Top 3 Plant-Based Restaurants in Berlin

1. Attila Hildmann Snack Bar: https://www.attilahildmann.de/snackbar
2. Chaos Theorie – http://www.chaostheorie.berlin/
3. La Stella Nera: http://www.lastellanera.de/

Happy Cow: https://www.happycow.net/europe/germany/berlin/

Also check out: EP3 – TRAVEL | THINK PLANT-BASED!

Podcast: Play in new window | Download (Duration: 25:18 — 23.6MB)

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Plant-Based Diet Myths

Myth #1: Plant-based food is expensive!

Not True!  It is the same or even cheaper to eat plant-based than to eat meat!

Dirty Dozen: https://www.ewg.org/foodnews/dirty_dozen_list.php

Clean 15: https://www.ewg.org/foodnews/clean_fifteen_list.php

Myth #2: Plant-Based Diet Have a Protein Deficiency.

Weight in kg x 0.8 = Average Daily Protein Need

An adult male who weighs 80 kg (176 lbs) needs about 64 g of protein each day.
An adult female who weighs 65 kg (143 lbs) needs about 52 g of protein each day.

The following groups have different protein needs than what is recommended above:

• children
• pregnant and breastfeeding women
• some athletes

Talk to a registered dietitian to help determine the amount of protein that’s right for you.

(Source: https://www.healthlinkbc.ca/healthy-eating/quick-nutrition-check-protein)

Plant-Based Protein Examples

• 1 cup black beans – 15g
• 1 tbsp Peanut Butter – 4g
• 2 slice bread – 8g
• 1 cup lentils – 18g
• 1 cup quinoa – 8g
• 3 oz Seitan – 21 g
• 1 cup rice – 6g
• 4 oz tofu – 9g

Bio Availability of Protein: how much of the protein is absorbed into the body

Meat has better bio availability protein by only 1-3% more than plants.  So you can get all your protein from plants no problem!

Myth #3: You can’t get enough B12 without eating animal products!

Vesanto Melina, RD and co-author of “Becoming Vegan”:

B12 originates from bacteria, not animal products. The reason this nutrient cannot be obtained from plant-foods is because of our sanitary methods of food production. In contrast, meat eaters obtain vitamin B12 that is produced by bacteria present in the flesh of the animals. This lack in sanitary plant foods does not mean that all vegans are deficient in this nutrient, because they can easily obtain the recommended levels of B12 via foods that are fortified with B12 (non-dairy milks, soyfoods, veggie “meats” and breakfast cereals) or via B12 supplements. In fact, all people over the age of 50, on any diet, are advised to use fortified foods or supplements as their B12 sources, as these forms are better absorbed by many seniors than the B12 from animal products. Many seniors develop deficiency of vitamin B12 due to diminished intestinal absorption. Like people on any diet, vegans simply need to make sure they have a reliable source of this essential nutrient.

(Source: http://becomingvegan.ca)

Myth #4: Plant-Based Diets Are Not Suitable for Children!

Is it safe for children to be vegans?

A well-planned vegan diet can be healthy for children. Talk to your doctor or a registered dietitian. Young vegan children tend to be slightly smaller but still within normal growth ranges. And they tend to catch up to other children in size as they get older.

(Source: https://www.healthlinkbc.ca/health-topics/abq2485)

Myth #5: Plant-Based Diets Make You Weak!

Professional Athletes are preforming the same or even better than meat eaters.  Faster recovery and tend to absorb nutrients better as processing meat is hard on the digestion system.

Myth #6: Plant-Based Diets Are Boring!

Check out our blog or instagram…Doesn’t look boring to us!  You defiantly eat more different things then just meat and cheese all the time.

Myth #7: You can’t get enough Iron on a Plant-Based Diets!

• Cook with a cast Iron Pan
• Dried Fruits
• Some of the best plant sources of iron include:
  • Legumes: lentils, soybeans, tofu, tempeh, lima beans.
  • Grains: quinoa, fortified cereals, brown rice, oatmeal.
  • Nuts and seeds: pumpkin, squash, pine, pistachio, sunflower, cashews, unhulled sesame.
  • Vegetables: tomato sauce, swiss chard, collard greens,

It’s not how much iron you consume, but how well you absorb it.
Eat Iron Rich Plant-based foods with vitamin C foods, and absorption can increase as much as five times!

Myth #8: Vegans Are Elitist!

• Vegans don’t eat animals precisely because they do not think they are superior to any other living being.
• Care about the environment and want to do something about it.

Myth #9: You Can’t Get Enough Omega 3’s Without Consuming Fish!

Ginny Messina, MPH, RD and co-author of “Vegan for Life”: Vegans aren’t at higher risk for heart disease than people who eat fish, but many experts suggest erring on the side of a little insurance by supplementing, especially for those who suffer from depression. Vegans who want to include DHA and EPA in their diets can get it the same way fish do, which is from algae. In fact, from an environmental perspective, it makes sense for everyone to choose algae-derived supplements over fish oil.

(Source: http://www.theveganrd.com)

Myth #10: You need to consume soy to meet nutritional needs on a Plant-Based Diet.

Being soy intolerant I can tell you that you don’t need soy to meet your nutritional needs on a plant-based diet.  There is an assortment of different foods you can eat to be able to meet your nutritional needs.

Podcast: Play in new window | Download (Duration: 43:55 — 40.6MB)

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Sweeteners | Natural & Artificial

Worst Artificial Sweeteners

• Aspartame (Equal, NutraSweet, NatraTaste Blue)
• Sucralose (Splenda)
• Acesulfame K (ACE K, Sunette, Equal Spoonful, Sweet One, Sweet ‘n Safe)
• Saccharin (Sweet ‘N Low, Sweet Twin)
• Xylitol, Sorbitol

(Source – https://draxe.com/artificial-sweeteners/)

Better Natural Sweetener

• Stevia
• Maple Syrup
• Dates
• Coconut Sugar
• Fruits!
• Organic Cane Sugar (Last resort for a natural sweetener)

Read labels!!

Podcast: Play in new window | Download (Duration: 45:58 — 42.5MB)

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Fun Sleep Tips

Eternal Delight – Helpful Tea’s & Natural Sleep Supplements: https://www.eternaldelight.co.nz

Use Promotional Code THINKPB  at checkout and get an extra 25% OFF on your entire order including products on sale.  Only for our Think Plant-Based Listeners!

Natural Calm Magnesium Powder (Get FREE Shipping Around Canada): http://naturalcalm.ca/product/natural-calm-magnesium-citrate-powder/ref/29/

• Try not to use electronics too late in the evening
• Read a book before bed!
• Try eating 2 kiwis before bed.
• Try Magnesium Powder before bed.
• Sleep Naked!
• Make sure you don’t sleep too hot.
• Try not to eat or drink too close to bedtime.

You might also be interested in hearing: EP2 – DAILY ROUTINES | THINK PLANT-BASED!

Podcast: Play in new window | Download (Duration: 33:05 — 30.7MB)

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Raising Plant-Based Children | Interview with Anna Pippus

Anna Pippus – A Vancouver-based animal rights lawyer, strategist, and activist.  She specializes in issues relating to farmed animals, and the animal rights movement.  Also, she serves as a director of farmed animal advocacy for Animal Justice and as a strategic advisor for We Animals.

Anna Pippus:  https://easyanimalfree.com/
On Raising Children Vegan: http://www.annapippus.info/blog/onraisingchildrenvegan

Instagram: http://www.instagram.com/easyanimalfree 
Facebook: https://www.facebook.com/apippus
Twitter: https://twitter.com/annapippus

2nd Annual Dairy-Free Living Event

THE SPEAKERS:

Brigitte Gemme | Smart Vegan Kitchen | Vegan Family Meal Planning

Anna Pippus | Animal Justice | Thriving on a vegan diet during pregnancy, breastfeeding, and infancy

Karen McKathy | Blue Heron Creamery | The Art of Plant-Based Cheese-Making + Demo

Nikki Hurst | Veganomical Living | The benefits of the plant-based sources of vitamins and minerals found in dairy milk, and why choosing this option is optimal for health.

This half-day course will once again take place at the Vancouver Public Library in the Alice Mackay Room from 1-4pm, and is open to everyone.

Tickets are $10-$15 and available for purchase here: https://www.canadahelps.org/en/charities/earthsave-canada/events/dairy-free-living_2017/.

For more information, visit the website at www.dairyfreeliving.ca or the Earthsave Canada Facebook page.

Also, listen to our podcast on dairy in our society here: Ep10 – A Talk About Dairy In Society

Podcast: Play in new window | Download (Duration: 26:54 — 25.0MB)

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Other Dairy Facts & Videos: https://nutritionfacts.org/topics/dairy/

What the Dairy Industry Doesn’t Want You to Know – Neal Barnard MD: https://www.youtube.com/watch?v=h3c_D0s391Q

The China Study: The Most Comprehensive Study of Nutrition Ever Conducted – Book: http://amzn.to/2x8TueQ

Podcast: Play in new window | Download (Duration: 32:43 — 30.4MB)

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Weight Gain Tools

• Increase Carbs
• Track Calories for the first Week
• Calorie Dense Foods (Potatoes, Oats, Rice, Beans, Pasta, Bread, Grains, etc)
• Smoothies (Hemp Hearts, Dates, Nuts, etc)
• Good resistance training program
• Good Quality Foods
• No deep fried Foods
• Get your fats from the actual source!
• Don’t Over Exercise
• Limit Carbonated Drinks

Podcast: Play in new window | Download (Duration: 28:01 — 26.1MB)

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Weight Loss Tools

•  Lots of Water
• Carbonated Flavored Water
• Coffee/Tea
• Intermittent Fasting
• Keep Yourself Busy
• Portion Control (Smaller Plate/Measure With a Measuring Cup)
• More Cardio/ Exercise
• Walk More
• More Vegetables / Less Grains
• Cut Out The Oils
• Use Many Spices
• Avoid: “All You Can Eat Buffets”
• Limit Your Nut Consumption

Podcast: Play in new window | Download (Duration: 32:46 — 30.4MB)

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Plant-Based Fitness Overview

Plant-Based Proteins & Supplements

Eternal Delight Plant-Based Protein & Workout Supplements: https://www.eternaldelight.co.nz/
**Use Code THINKPB to get 25% off your order**

Vega Proteins & Green : http://amzn.to/2ePgA3x

Vega Sport Protein Powder (Included BCAA’s & L-Glutamine): http://amzn.to/2vYKf57

Plant-Based Meal Replacer – Vega One All-in-One Plant Based Protein Powder: http://amzn.to/2xoBp0R

Vega Sport Pre-Workout Sugar-Free Energizer: http://amzn.to/2wTLRw9

Fermented BCAA’s – Best Ratio 2:1:1

• 2g of Leucine,
• 1g of Isoleucine
• 1g of Valine

Some BCAA’s contain Duck Feathers & Human/Pig Hair.  Make sure to Buy Fermented BCAA’s to make sure they are plant-based!

Plant-Based L-Glutamine – 100%  Micronized Fermented L-Glutamine : http://amzn.to/2fcgKT4

Plant-Based Creatine – 100% Micronized Creatine Monohydrate

• All the same, Synthetically made. Cheap version is usually the same as the expensive stuff.  Watch out for fillers and make sure to get 100% Micronized Creatine Monohydrate
• CREATINE IMPROVES AEROBIC PERFORMANCE AND RECOVERY
  CREATINE INCREASES BONE MINERAL DENSITY
  CREATINE IMPROVES GLUCOSE METABOLISM
  CREATINE IMPROVES BRAIN PERFORMANCE
  CREATINE REDUCES OXIDATIVE STRESS
  IMPROVES ATP SYNTHESIS Adenosine Triphosphate (ATP)

Natural Calm Magnesium Powder (Get FREE Shipping Around Canada): http://naturalcalm.ca/product/natural-calm-magnesium-citrate-powder/ref/29/

Shane’s Pre-Workout (30 Minutes Before):

• 30 – 40g Plant-Based Protein
• 5g Fermented L-Glutamine
• 3g Vega Sugar-Free Pre-Workout (Coffee or Yerba Mate!)
• 1 Banana

Shane’s Post-Workout (30Min – 1.5 Hrs After):

• 30 – 40g Plant-Based Protein
• 5g Fermented L-Glutamine
• 5g Creatine Monohydrate

Gym Sports – Floor Hockey, Badminton, Tennis Etc.

• Better to use a Cross-trainers with ankle support

Weight Lifting/Resistant Training

• Best to use a Cross-trainers with ankle support
• Can use runners if not performing side to side movements

Running

• Runners are the best
• Cross-trainers work great as well

**Disclaimer: Everything expressed in this segment is based on personal experiences.  We are no way shape or form professionals in this topic and only want to give an insight into our fitness journey.  Please consult a professional and/or do your research before starting excessive exercise or taking any supplement. **

 

Podcast: Play in new window | Download (Duration: 52:43 — 48.7MB)

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Podcast: Play in new window | Download (Duration: 1:01:05 — 56.3MB)

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