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Stop relying on willpower and start building systems. Discover 6 plant-based habits to master plant-based eating and stick with it in 2026. In this episode of the Plant-Based Diet podcast, we discuss habit formation with plant-based health coach, Michele Stamn. Transitioning to a whole-food plant-based (WFPB) lifestyle doesn't have to be overwhelming. We explore how habit stacking and minor routine shifts can create sustainable eating habits that last a lifetime, even with a busy schedule. We break down 6 habits for plant-based beginners and pros alike:  ·      Keep plant-based eating familiar ·       Plan ahead with plant-based meal prep ·       Social fluidity: How to maintain plant-based nutrition while eating out ·       Plus 3 more actionable shifts you can start today. Whether your goal is weight loss, improved energy, or longevity, these habits are a roadmap to your success. In this episode you’ll hear: 03:20  About health coach Michele Stamn 04:20  Keeping plant-based eating fun with an Orange Dreamsicle fruit dip 05:00  Habit 1: Bring in more plants to squeeze out the other stuff 06:15  Habit 2: Keep meals familiar 07:15  Plant-based pancakes 08:30  Habit 3: Plan ahead with plant-based meal prep at home and social eating hacks outside 11:10  Habit 4: Aim for progress, not perfection 13:10  Habit 5: Celebrate your wins 16:30  Habit 6: Keep plant-based eating fun Guest link: https://www.wellness-empowered.org/ Referenced in the episode: ·      How to Overcome Plant-Based Eating Roadblocks, Episode 45, Plant-Based Diet ·      Culinary Medicine Recipe podcast ·      Free Alternative Food Network Newsletter Sign-Up ·      Alternative Food Network Youtube Channel     CREDITS: Executive Producer and Host: Esther Garfin Sound Recording and Editing: Will Crann   Disclaimer: This podcast is for educational purposes only and does not substitute for professional medical advice. Always consult with a healthcare provider before making significant changes to your diet.   ©2026 Alternative Food Network Inc. Keywords: Plant-Based Diet, Healthy Recipes, Weight Loss, Meatless Monday, WFPB, Heart Health, Vegan, Protein, Plant-based on a budget, Meal Prep, Veganuary, Hormone Balance, Plant Based 

Low energy, low libido or body changes? Hormonal changes aren’t just a female issue. Learn how male hormones, including testosterone or Low T, affect your health and vitality. We cover signs of male hormone imbalance, andropause, hormone replacement therapy, and the lifestyle tweaks that can make a difference. Integrative physician, Dr. R. Kumar, shares science-backed insights and actionable tips to help you feel your best.   In this episode you’ll hear: 2:30 – About male hormones including testosterone 4:45 – Low testosterone levels 7:20 – What is the function of testosterone in men? 8:15 – Hormonal imbalance for men and the causes 9:30 – When does testosterone start to drop naturally? 9:45 – What supports testosterone production? 10:30 – Alcohol’s effect on male hormones 11:00 – When to check testosterone levels? 12:15 – DHEA 14:15 – Bioidentical testosterone 15:40 – Lifestyle and diet strategies to support healthy testosterone 16:40 – Food sources of zinc 18:00 – Whole food plant-based diet to support hormones and the microbiome 20:15 – Is soy bad for men? 24:30 – Testosterone and cognition 25:30 – Cost of testosterone 27:00 – Finding an integrative physician Guest Link: https://www.ommanicenter.com/ Resources referenced in the episode: ·      Understanding How Our Body Works webinar by Dr. Rose Kumar ·      Balancing Female Hormones in Perimenopause and Beyond with Dr. R. Kumar podcast ·      Reversal of cognitive decline: A novel therapeutic program CREDITS: Executive Producer and Host: Esther Garfin Sound Recording and Editing: Will Crann   Click here to sign up for our free newsletter.   To become a podcast supporter, click here. Keywords: Plant-Based Diet, Healthy Recipes, Weight Loss, Meatless Monday, WFPB, Heart Health, Vegan, Protein, Plant-based on a budget, Meal Prep, Veganuary, Hormone Balance, Plant Based 

Feeling off lately - mood swings, weight changes, low energy, or poor sleep? It could be your hormones. In this episode, Integrative physician, Dr. Rose Kumar, is coming to the rescue! She breaks down the confusing world of hormone balancing vs. hormone replacement, including what you need to know about estrogen dominance, perimenopause symptoms, cortisol levels, bioidentical hormones, hormone testing, and the role of diet and lifestyle. Whether you’re in your mid-thirties and your hormones are starting to change or you’re adjusting to life post-menopause, this episode gives you practical tools to understand your hormones and support your body through every stage.   In this episode you’ll hear: 1:10 – Why an episode about hormones? 3:15 – Who is Dr. Rose Kumar? 5:30 – What should women understand about hormones? 8:00 – Danger of high dose hormones 8:45 – Premenopause & perimenopause hormonal changes in your 30’s & 40’s 12:00 – Hormone balancing vs. hormone replacement 13:00 – What are bioidentical hormones? 14:00 – What hormones are FDA approved? 15:30 – Therapeutic use of hormones 17:10 – Are there any BHRT studies? 19:30 – Estrogen and progesterone hormone ratios and doses 24:00 – Symptoms of estrogen dominance          25:30 – Can you have hormone imbalance even without symptoms? 27:00 – How does plant-based eating and lifestyle affect hormones? 28:15 – Is soy good or bad for you? 31:30 – Which food helps hormonal imbalance? 36:15 – The expanding waistline 36:45 – Hormone testing: what to check and how often in your 30's, 40's & 50's 44:45 – Menopause by definition 45:00 – How long should a postmenopausal woman be on hormones? 46:00 – How do you reverse bone density loss? Guest Link: https://www.ommanicenter.com/ CREDITS: Executive Producer and Host: Esther Garfin Sound Recording and Editing: Will Crann Please consider supporting us on Buy Me a Coffee. Keywords: Plant-Based Diet, Healthy Recipes, Weight Loss, Meatless Monday, WFPB, Heart Health, Vegan, Protein, Plant-based on a budget, Meal Prep, Veganuary, Hormone Balance, Plant Based 

Looking for a delicious, no-fuss snack that fuels your day and fits your plant-based lifestyle? Emmanuelle Bonham shares her go-to energy ball recipe – a perfect blend of nourishment, simplicity and feel-good ingredients. Whether you need a pre-workout bite, a mid-afternoon pick-me-up, or a kid-friendly treat, this is your new favorite recipe. Bonus: no oven required! CREDITS: Executive Producer and Host: Esther Garfin Sound Recording and Editing: Will Crann ©2025 Alternative Food Network Inc. RECIPE (Courtesy of Emmanuelle Bonham) Energy Balls – Nut-Free Option Included 🛒 Ingredients (Metric)  ·      130 g oat flour (or rolled oats if you like a chewy texture) ·      40 g chia seeds ·      40 g flaxseeds ·      ½ tsp salt ·      85 g high quality maple syrup ·     180 g smooth peanut butter (or sunflower seed butter for nut-free) ·      ½ tsp vanilla extract 🛒 Ingredients (US/Canada Cups) ·      ½ cup oat flour (or rolled oats if you like a chewy texture) ·      ¼ cup chia seeds ·      ¼ cup flaxseeds ·      ½ tsp salt ·      ¼ cup high quality maple syrup ·      ¾ cup peanut butter (or SunButter) ·      ½ tsp vanilla extract Instructions Mix dry: In a large bowl, combine oats, chia, flaxseeds, and salt.Add wet: Stir in maple/honey and peanut/sunflower butter until fully combined.Add vanilla: Mix in vanilla extract. Chill for 20–30 minutes if mixture is too soft. Shape: Roll into 22-23 balls (approx. 20 g or 1 tbsp each). Chill: Refrigerate for 1 hour to firm.Storage                                                                                             ·      1 week at room temp ·      2 weeks in the fridge ·      3 months in the freezer To support our show, please consider "buying us a coffee" at https://buymeacoffee.com/alternativefoodnetwork Keywords: Plant-Based Diet, Healthy Recipes, Weight Loss, Meatless Monday, WFPB, Heart Health, Vegan, Protein, Plant-based on a budget, Meal Prep, Veganuary, Hormone Balance, Plant Based 

What if luxury wasn’t about excess—but about intention, compassion, and alignment? In this inspiring episode, we sit down with Emmanuelle Bonham, founder of Kind Luxury, a lifestyle movement that's changing the way we think about what it means to live well and beautifully without causing harm. In this episode you’ll hear: 2:30 – Summer in Dubai 4:30 – What is Kind Luxury? 12:40 – What are the roadblocks to diet change? 14:15 – Energy balls and their benefits 15:40 – How to identify cruelty free, ethically sourced brands? 20:40 – Helpful tools to make informed purchase decisions   As referenced in the episode:   ·      Leaping Bunny: https://www.leapingbunny.org/ ·      Peta: https://www.peta.org/living/personal-care-fashion/petas-ultimate-cruelty-free-list/ ·      Cruelty Free International: https://crueltyfreeinternational.org/ ·      EWG: https://www.ewg.org/ CREDITS: Executive Producer and Host: Esther Garfin Sound Recording and Editing: Will Crann ©2025 Alternative Food Network Inc. To support our show, please consider "buying us a coffee" at https://buymeacoffee.com/alternativefoodnetwork. Keywords: Plant-Based Diet, Healthy Recipes, Weight Loss, Meatless Monday, WFPB, Heart Health, Vegan, Protein, Plant-based on a budget, Meal Prep, Veganuary, Hormone Balance, Plant Based 

Chronic inflammation may be silent but its impact on your health is loud. This 8 minute episode highlights what it is, what causes it, and its role in the development of serious conditions like heart disease, diabetes, autoimmune disorders, digestive issues and even cancer. Learn how to take control of your health, starting with what’s on your plate. References: Reducing Inflammation in the Body, Culinary Medicine Recipe podcast, Episode 40  Alternative Food Network Youtube Channel  Free Alternative Food Network Newsletter Sign-UpCREDITS: Executive Producer and Host: Esther Garfin Sound Recording and Editing: Will Crann ©2025 Alternative Food Network Inc. Keywords: Plant-Based Diet, Healthy Recipes, Weight Loss, Meatless Monday, WFPB, Heart Health, Vegan, Protein, Plant-based on a budget, Meal Prep, Veganuary, Hormone Balance, Plant Based 

Are you getting enough protein on a plant-based diet? Wonder no more. Plant-based dietitian, Rhyan Geiger, breaks down the facts and myths around protein intake, especially for those following a plant-based or vegan lifestyle. Learn how much protein your body really needs, the best plant-based protein sources, and how to easily meet your protein goals through whole foods. Rhyan also shares practical meal tips to help you build balanced, nutrient-rich meals.   In this episode you’ll hear: 3:10 – Can a person get enough protein on a plant-based diet? 4:10 – Daily protein requirements 5:00 – What do amino acids do and what foods have amino acids?                 6:20 – Unexpected sources of plant-based protein 9:30 – Protein-packed plant-based breakfast 11:30 – Plant-based lunch idea 12:30 – Slow cooker plant-based dinner ideas 14:30 – Plant-based snacks 16:00 – Recipe tips 18:00 – Nutrition tracking apps   Guest Link: https://phxvegandietitian.com/ Free Alternative Food Network Newsletter Sign-Up   Alternative Food Network Youtube Channel Resources:   The Truth about the Wheat We Eat, Episode 38, Culinary Medicine Recipe  Nutritious Pasta Higher in Protein & Easier on Your Stomach, Episode 36, Culinary Medicine Recipe  CREDITS: Executive Producer and Host: Esther Garfin Sound Recording and Editing: Will Crann         ©2025 Alternative Food Network Inc. Keywords: Plant-Based Diet, Healthy Recipes, Weight Loss, Meatless Monday, WFPB, Heart Health, Vegan, Protein, Plant-based on a budget, Meal Prep, Veganuary, Hormone Balance, Plant Based 

What does the science say about plant-based eating? Can a plant-based diet help prevent and manage chronic diseases like diabetes, obesity, cancer, and heart disease? We sit down with a registered dietitian who holds two Bachelor of Science degrees and a Master of Dietetics and Nutrition to break down the latest scientific research on plant-based eating and its powerful role in disease prevention and management. Whether you're considering a fully plant-based diet or just looking to add more nutrient-dense, anti-inflammatory foods to your meals, this episode is packed with expert insights to guide you. In this episode you’ll hear: 2:45 – What is the evidence that shows plant-based eating is good for health? 6:35 – Key nutrients of plant-based foods that help chronic diseases such as obesity & cancer. 12:00 – Does a plant-based diet help with diabetes? 14:15 – What is considered a portion size? 15:10 – Impact of a plant-based diet on heart health and cholesterol. 18:00 – How to begin a plant-based diet. 26:00 – “Health is wealth”   Free Alternative Food Network Newsletter Sign-Up   Alternative Food Network Youtube Channel   Resources Vegetarian Dietary Patterns for Adults: A Position Paper of the Academy of Nutrition and DieteticsPlant-Based Diets and Their Role in Preventive Medicine: A Systematic Review of Evidence-Based Insights for Reducing Disease Risk  Plant power: Using diet to lower cancer risk  Role of Phytochemicals in Cancer Chemoprevention: Insights  Health Benefits of Vegetarian Diets: An Insight into the Main TopicsCREDITS: Executive Producer and Host: Esther Garfin Sound Recording and Editing: Will Crann ©2025 Alternative Food Network Inc. Keywords: Plant-Based Diet, Healthy Recipes, Weight Loss, Meatless Monday, WFPB, Heart Health, Vegan, Protein, Plant-based on a budget, Meal Prep, Veganuary, Hormone Balance, Plant Based 

From delicate garnishes to bold floral flavors, edible flowers are making a comeback in restaurants and kitchens. In this episode, we explore the world of culinary flowers with grower, Holly Pugsley. She shares how they can be used in cooking, baking and food presentation to create visually stunning and flavorful dishes. Whether you’re a home cook, baker, caterer or professional chef, this episode will inspire you to embrace edible flowers and bring a fresh, floral twist to your recipes.   In this episode you’ll hear:   2:45 - What is an edible flower? 4:20 - Edible flowers for cocktails. 5:00 - Edible flowers for cakes. 6:00 - How do edible flowers taste? 8:40 - Garnishing with herb flowers. 9:30 - What flower is high in Vitamin C? 10:10 - Working with chefs, bakers & caterers who use edible flowers. 11:30 - The demand for edible flowers. 12:30 - Edible flower trends. 13:30 - What edible flower to use at home. 14:40 - Which edible flower is best for cookies? 15:15 - Male vs. female edible flowers. 17:15 – About Just Keep Growing Company 18:00 – Giveaway details Resources This podcast is also available in video on Alternative Food Network's Youtube channel. For more on microgreens, tune in to episode 51 of Plant-Based Diet, "Microgreens Aren't Just a Garnish".  CREDITS: Executive Producer and Host: Esther Garfin Sound Recording and Editing: Will Crann @2025 Alternative Food Network Inc. Keywords: Plant-Based Diet, Healthy Recipes, Weight Loss, Meatless Monday, WFPB, Heart Health, Vegan, Protein, Plant-based on a budget, Meal Prep, Veganuary, Hormone Balance, Plant Based 

Microgreens are a game-changer for chefs and home cooks alike! In this episode, we get into the vibrant world of microgreens, exploring why they’ve become a culinary favourite and a wellness trend. Hear about their incredible nutrient density, the aesthetic appeal they bring to your dishes, and how to incorporate them into your meals. In this episode you’ll hear: 2:00 – What are microgreens? 4:00 – How are microgreens used? 6:00 – Varieties of microgreens 9:00 – Microgreen v. sprout 11:40 – Vertical farming at Boston Microgreens. 16:50 – Growing microgreens at home 18:00 – Growing in soil versus hydroponics 20:40 – Microgreens benefits 23:00 – Boston Youth Farm Project   Guest Link: https://www.microgreens.boston/ Keywords: Plant-Based Diet, Healthy Recipes, Weight Loss, Meatless Monday, WFPB, Heart Health, Vegan, Protein, Plant-based on a budget, Meal Prep, Veganuary, Hormone Balance, Plant Based 

Do you want to incorporate more plant foods into your diet? From essential staples to batch cooking, Dr. Chef Stephanie White shares expert tips to help you successfully start your plant-based journey and stick with it. Whether you're considering a full transition to a plant-based diet or just looking to incorporate more plant-based meals into your routine, this episode is packed with valuable insights. In this episode you’ll hear: 4:00 – Chef Stephanie’s background 8:30 – Plant-based versus vegan 10:10 – What is the easiest way to start a plant-based diet? 12:20 – Plant-based pantry staples 15:00 – Fridge staples 17:00 – Choosing seasonal and local fruits and vegetables 20:10 – How Chef Stephanie likes to prepare her vegetables 22:00 – Practical tips to stay successful with plant-based eating 27:30 – Should we be eating organic vegetables? As referenced in the episode:   Auguste Escoffier School of Culinary Arts  Seasonal Food Guide  Environment Working Group Dirty Dozen List  Alternative Food Network Free Newsletter Sign-UpCulinary Medicine Recipe podcast CREDITS: Executive Producer and Host: Esther Garfin Sound Recording and Editing: Will Crann ©2025 Alternative Food Network Inc. Keywords: Plant-Based Diet, Healthy Recipes, Weight Loss, Meatless Monday, WFPB, Heart Health, Vegan, Protein, Plant-based on a budget, Meal Prep, Veganuary, Hormone Balance, Plant Based 

Master personal trainer and life coach, Kate Galli, answers one of the most common questions in the fitness world: Do we need to eat meat to build muscle? Kate shares her insights and debunks myths about protein and muscle growth on a plant-based diet. She provides practical examples of plant-based protein sources that can help you achieve your fitness goals without compromising your values or health.   In this episode you’ll hear: 3:00 – The power of discipline. 4:05 – Debunking the myth: Can you build muscle without eating meat? 7:55 – Plant-based protein sources for muscle growth. 11:20 – Kate’s fitness clients. 14:00 – Kate’s opinion on the need for supplements. 18:00 – How to transition to plant-based eating? 20:15 – Kate’s podcast   Thank you to our sponsor prolon®. If you use the following link, Alternative Food Network may receive a small commission from your purchase.  Save 15% with discount code AFN15 here.   Guest Link: https://strongbodygreenplanet.com/   CREDITS: Executive Producer and Host: Esther Garfin Sound Recording and Editing: Will Crann   Subscribe to Alternative Food Network's newsletter here. Keywords: Plant-Based Diet, Healthy Recipes, Weight Loss, Meatless Monday, WFPB, Heart Health, Vegan, Protein, Plant-based on a budget, Meal Prep, Veganuary, Hormone Balance, Plant Based 

It can be a delicate dynamic to maintain a plant-based or vegan diet while surrounded by family and friends who may not share the same dietary choices. In this insightful discussion with culinary medicine expert, Dr. Sabrina Falquier, we explore practical strategies on how to gracefully navigate social gatherings and family meals. Gain valuable insights on how to advocate for yourself in a positive and empowering way while also honoring the choices of those around you, including cultural traditions. Tune in and empower yourself to thrive on your plant-based journey, no matter who is sitting across the dinner table.    In this episode you’ll hear: 4:15 – Feeling alone and frustrated at family meals 5:30 – Mexican and other cultural celebratory foods 7:30 – Disrespect and family tension 8:40 – How to stay true to both your beliefs and your family’s cultural traditions 12:30 – Dr. Falquier’s suggestions for plant-based alternatives including tacos, roasted vegetables and sauces. Thank you to our sponsor prolon®. If you use the following link, Alternative Food Network may receive a small commission from your purchase.  Save 15% with discount code AFN15 here.   As referenced in the episode:     Culinary Medicine Recipe podcast Guest Website: https://www.sensationssalud.com/      Alternative Food Network Newsletter Sign-Up Olivewood Gardens & Learning Center Other links of interest: Dr. Falquier’s Mexican Tacos Recipe with beans & How to Roast Vegetables on Alternative Food Network’s Apple Podcasts SubscriptionCREDITS: Executive Producer and Host: Esther Garfin Sound Recording and Editing: Will Crann   Keywords: Plant-Based Diet, Healthy Recipes, Weight Loss, Meatless Monday, WFPB, Heart Health, Vegan, Protein, Plant-based on a budget, Meal Prep, Veganuary, Hormone Balance, Plant Based 

Delve into the world of low-maintenance gardening with award-winning author and renowned landscape architect, Matthieu Mehuys. Discover the secrets to nurturing healthy plants by focusing on soil, good compost and mulch. Matthieu also shares his top picks for easy-to-grow vegetables and flowers. Whether you’re a gardening enthusiast or just starting out, this episode is packed with invaluable tips and advice to help you create a beautiful, low maintenance garden.   In this episode you’ll hear: 2:30 – How Matthieu became fascinated about plants 6:15 – Low maintenance gardening 8:00 – Healthy soil 10:45 – Plant vibrations and frequencies as indicators of a healthy plant 14:00 – What high quality compost looks like and where to buy compost 16:40 – Decompacting soil 17:15 – Should soil be turned? 18:30 – Mulching 20:15 – Should you rake leaves from your garden in the fall? 21:00 – Weeds 23:10 – What are cover crops? 25:15 – Matthieu’s garden masterclass 27:20 – Easy to grow vegetables 28:30 – What flowers are easiest to grow outside?   Thank you to our sponsor prolon®. If you use the following link, Alternative Food Network may receive a small commission from your purchase.  Save 15% with discount code AFN15 here.   CREDITS: Executive Producer and Host: Esther Garfin Sound Recording and Editing: Will Crann   As referenced in the episode: Masterclass Garden of Your Dreams - https://www.gardenofyourdreams.com/Book: https://www.paulownia-la.com/book/Landscape Design - https://www.paulownia-la.com/Matthieu’s Calendly: https://calendly.com/garden-of-your-dreams/30min  A diet that mimics fasting appeared to reduce people's biological age by 2 1/2 years, a study found. Here's what they ate.Subscribe to Alternative Food Network’s newsletter here. Keywords: Plant-Based Diet, Healthy Recipes, Weight Loss, Meatless Monday, WFPB, Heart Health, Vegan, Protein, Plant-based on a budget, Meal Prep, Veganuary, Hormone Balance, Plant Based 

The multi-talented trained chef, dietician and cookbook author, Micah Siva, shares her passion for reimagining traditional dishes with a health-conscious, plant-based approach to Jewish cooking. Whether you’re a foodie looking for new inspiration or simply curious about the intersection of culture and cuisine, tune in to discover the world of plant-forward Jewish cuisine. In this episode you’ll hear: 3:00 – What sparked Micah’s love of food? 6:30 – Micah’s education and professional journey 11:10 – Micah’s online presence 16:30 – Micah’s cookbook 18:40 – Modern versions of Micah’s favourite childhood foods including a vegan matzah ball 25:00 – Tips on becoming a food blogger 27:45 – Micah’s book tour Thank you to our presenting sponsor prolon®. If you use the following link, Alternative Food Network may receive a small commission from your purchase. Save 15% with discount code AFN15 here. CREDITS: Executive Producer and Host: Esther Garfin Sound Recording and Editing: Will Crann As referenced in the episode: Guest Link: https://www.noshwithmicah.com/Institute of Culinary Education: https://www.ice.edu/Receive $10 off your order of $50 or more with code PLANTBASED10 at https://www.trueleafmarket.com/Subscribe to Alternative Food Network’s newsletter here. Become a supporter of this podcast: https://www.spreaker.com/podcast/plant-based-diet--3431055/support. Keywords: Plant-Based Diet, Healthy Recipes, Weight Loss, Meatless Monday, WFPB, Heart Health, Vegan, Protein, Plant-based on a budget, Meal Prep, Veganuary, Hormone Balance, Plant Based