"In triathlons, nutrition is the fourth leg because it is so important." Today we welcome, Kathleen, who is a registered dietitian that gives nutritional guidance and support to plant-based endurance athletes. Together with her husband Don, they focus on plant based nutrition and mindset to empower endurance athletes to fuel their athlete body fearlessly for sustained energy, endurance and faster recovery. In today's episode, Kathleen is here to give tips and tricks to our listeners on how to fu...
Sep 12, 2022•41 min•Season 1Ep. 74
"It's never too late to learn something new!" We all come to plant-based living for different reasons. Some do it for the animals, some for the environment. Michele Bowman and her husband Rick had a huge health scare. And plant-based eating literally saved his life. In just a short 8 weeks, the change in Rick's bloodwork will shock you. They are in there late 50’s and just recently adopted this way of eating and are a reminder that it is never too late to change. Thank you to Michele for sharing...
Sep 05, 2022•34 min•Season 1Ep. 73
" It is impossible to maintain this "A+" narrow view of what health is." This episode is going to totally change the way you think about your relationship with food FOREVER ! Today we discuss the gut-brain connection and the huge effect it might be having on the foods you think you can and can't eat. We discuss the differences between food intolerance and allergies, how she really feels about at home allergy tests and ways you can start to reintroduce foods your doctor told you to avoid. Nicole ...
Aug 29, 2022•37 min•Season 1Ep. 72
"You have to accept that sometimes you are going to have an amazing food experience and sometimes you won't." Today I welcome, Brighde Reed, owner of World Vegan Travel. Her touring company runs high-quality and high-value worldwide adventures for vegans and vegan-friendly travelers. She outlines 9 amazing tips for vegan travelers that will help alleviate any stress you might face. Adjust your mindset Website and apps Pack tools and supplies Eat veggies and fruits at least once a day Be prepared...
Aug 22, 2022•47 min•Season 1Ep. 71
"Our spouses, 4 children and 10 grandchildren are all plant-based" These two powerful women tell me their amazing story including: what it's like to collaborate with family, where beginners should start, the incredible benefits women in particular will benefit from a plant-based diet, and most importantly, what sets their amazing cookbook apart. Ann Crile Esselstyn graduated from Smith College and received a master’s in education from Wheelock College. She taught English and history for twenty-s...
Aug 15, 2022•38 min•Season 1Ep. 70
"Being focused on purity does not help the animals." I am lucky enough to be in a community that is very vegan friendly. The Triangle owes the IG account Bull City Vegan and the woman behind this account, Leeanne Siart, a huge thank you for making our community great. I knew I had to have her on the podcast to find out why she does what she does. Bull City Vegan which was formed 12 years ago to promote vegan dining options in Durham NC including with the Bull City Vegan Challenge that challenged...
Aug 08, 2022•35 min•Season 1Ep. 69
"Whenever I work with clients who have painful periods I recommend a plant-based diet." If you have a period, then this episode IS A MUST LISTEN!!!!! Corinne is back as our first ever repeat guest on the podcast! She schools me on the ins and outs of our menstrual cycle. And I am embarrassed to admit there were things I learned today that I had never heard of before. Like did you know there are 4 phases of menstruation??? These phases are like the seasons and have a HUGE effect on all of our sys...
Aug 01, 2022•42 min•Season 1Ep. 68
The first step in tackling a food craving is understanding why it’s there. Ask yourself, “Why am I having this craving?” or “Where is this craving coming from?” Cravings are part of being human. They happen to each one of us at some point. Food cravings may feel frustrating, overwhelming like something you think you can’t control. But, cravings don’t have to control you if you spend some time figuring out the root cause. Cravings can be triggered by a number of factors and we’re going to dive in...
Jul 25, 2022•31 min•Season 1Ep. 67
"All foods can fit into a blood sugar friendly diet." Today's episode is a crash course in diabetes. Kim Rose, RDN, helps explain the difference between type I & II, what symptoms we can look for, how to diagnose and why she thinks diabetes can't be reversed. Kim Rose is a Florida based registered dietitian nutritionist with a focus on health and wellness concerns for underserved populations. Her inclusive approach and philosophy revolve around "making nutrition easy and attainable" by addre...
Jul 18, 2022•43 min•Season 1Ep. 66
"You can still eat so many things that remind you of who you are and where you come from without harming something or harming yourself" Mercedes is originally from Texas and moved to North Carolina with her partner three years ago. She became vegan four years ago after forming an incredible bond with her rabbit, Theodore. This transition wasn't always easy. Today we discuss how Mercedes is able to honor her heritage while exploring new territory as a vegan. One way is to re-create her favorite d...
Jul 11, 2022•33 min•Season 1Ep. 65
Why do we snack? Is it okay to snack? What is a healthy snack? We will answer these questions PLUS give you 40+ easy and delicious plant-based snack ideas! We separated our ideas into the following categories: When you have no time (snacks with minimal prep) When you feel like an energy boost When you are feeling fancy When it’s hot outside When you are wanting something salty When you are craving something sweet When you want something crunchy When you need protein When you don't feel well Tag ...
Jul 04, 2022•27 min•Season 1Ep. 64
"I started to realize there really isn’t a strong ethical argument to eating animals and their products" Lenore Braford is the Founder and Animal Care Director of Piedmont Farm Animal Refuge. Lenore has nearly a decade of experience working with and enriching the lives of animals. Her commitment and passion to helping farm animals stems from her core beliefs in kindness, justice, and compassion for all living creatures. In 2012, Lenore founded the Refuge in Pittsboro, North Carolina where she le...
Jun 27, 2022•38 min•Season 1Ep. 63
"Your protein needs increase by 50% during pregnancy" Today we welcome Prenatal Registered Dietitian Nutritionist, Crysta Pollitt. As a mother, she empowers women through sharing the tools necessary to make the best plant-based choices around food and diet for their health, the planet, and animal welfare. Crysta specializes in nutrition for Early Life, also known as the first 1000 days. This is the life stage from pre-conception, through pregnancy, up to around age two. Nutrition and healthy eat...
Jun 20, 2022•39 min•Season 1Ep. 62
"Currently in the US, children are deriving 70% of their calories food from ultra-processed foods and animal products" Today we welcome pediatrician, Dr. Yami, who not only supports a plant-based lifestyle for you and your family, but wants to help us avoid the pitfalls of accidentally passing on diet culture to our kids. She discusses her book called “A Parent’s Guide to Intuitive Eating: How to Raise Kids Who Love to Eat Healthy”. She outlines the 5 important pillars of intuitive eating for ki...
Jun 13, 2022•42 min•Season 1Ep. 61
"I used to bash myself all the time for not being good at dieting" Kim Remmert thought that going plant-based would solve all of her problems. Unfortunately, like so many of us, growing up surrounded by diet culture had destroyed her relationship with food. Luckily, in 2020 she reached out to me and together, Kim has adopted an intuitive eating lifestyle that has completely changed how she feels about food and about herself. This episode is raw, transparent and vulnerable. Resources from this Ep...
Jun 06, 2022•35 min•Season 1Ep. 60
This September we will be hosting the first ever PLANT CENTERED RETREAT! Mark your calendars for September 22-25, 2022 in Durham, NC for 4 days of connection, relaxation, education and many more surprises! 👉 Sign Up Here Happy Memorial Day! I wanted to help those of you who may be attending your first summer BBQ as plant-based. The first time is always the hardest so we put together 7 tips to make it as easy as possible. Have a wonderful holiday! 1. Bring something delicious like your best vega...
May 30, 2022•18 min•Season 1Ep. 59
"You wouldn't run a marathon without training for it. You shouldn't try to make a radical change to your diet with training for it." Dr. Will Bulsiewicz (or "Dr. B") is an award winning gastroenterologist, internationally recognized gut health expert and the New York Times-bestselling author of Fiber Fueled and The Fiber Fueled Cookbook . He sits on the Scientific Advisory Board and is the U.S. Medical Director of ZOE, has authored more than twenty articles published in peer-reviewed scientific ...
May 23, 2022•45 min•Season 1Ep. 58
Chronic diseases are a common thing we see, especially as we age. And even though genetics play a role in your lifespan and susceptibility to various chronic diseases, your lifestyle plays possibly an even greater role. Today, we’re going to discuss pockets in the world called “Blue Zones.” If you haven’t heard of this term or maybe you have and aren’t quite sure what it means, it refers to geographic areas throughout the world in which people have low rates of chronic disease and live longer th...
May 16, 2022•29 min•Season 1Ep. 57
"We’re told things are genetic, but we have also inherited dietary patterns and so things that seem inevitable aren’t always inevitable" If you are thinking about transitioning to plant-based, but haven't been able to take those first steps then this episode is for you! Today I welcome Erin, who has only been plant-based for a month, she is a newbie like so many of you out there listening. Her family enjoyed and celebrated a meat centric diet for a long time. But after a recent visit to the doct...
May 09, 2022•41 min•Season 1Ep. 56
We are thrilled to celebrate 1 year of the Plant Centered & Thriving Podcast! In the past year, we have: interviewed 30 amazing guests published 55 episodes been listened to in 86 countries across 6 continents been ranked in Apple's top 50 Nutrition Podcasts in the following countries: the US, Canada, Great Britain, Norway, Ireland, the Netherlands, Italy, South Africa, Poland and Singapore We have done our best to try to inspire and inform our audience of the benefits of a plant-based lifes...
May 02, 2022•30 min•Season 1Ep. 55
Welcome to The Summer of Self-Love Series Part 3! We wanted to finish the series out with one of our favorite reminders that food is NOT the enemy. Diet culture teaches us that we must avoid BAD food at all costs! Cupcakes and Oreos and donuts are temptations that we can NEVER enjoy again. Of course this restrictive way of thinking often leads to cravings and out of control feelings around these foods. We discuss alternative labels and how to approach plant-based eating and intuitive eating with...
Apr 25, 2022•24 min•Season 1Ep. 54
Welcome to The Summer of Self-Love Series Part 2! Are you like so many who start their day with a step on the scale? Diet culture has convinced us that the number on the scale is the sole barometer that we use to measure health. That is simply NOT TRUE! Today's episode will explore 10 other ways to measure your success without the scale: You feel more attuned to your own hunger and fullness cues You’re letting go of that inner critic You have more energy! You find new ways to cope with emotions ...
Apr 18, 2022•24 min•Season 1Ep. 53
Welcome to The Summer of Self-Love Series Part 1! This time of year we are bombarded with the sexiest new diets and the pressure to look perfect in a bathing suit both of are recipes for an absolutely miserable spring. We wanted to give you some different messaging this year. How would it feel to love looking at yourself in the mirror? How would it feel to implement some new eating habits that were based on abundance and positivity instead of restriction and shame? How would it feel to be able t...
Apr 11, 2022•26 min•Season 1Ep. 52
My guest today, Nisha Melvani, wears many hats: Registered Dietitian, Instagram Influencer, Blogger, Graduate of the Natural Gourmet Culinary Institute, Cookbook Author, mom of three, just to name a few! Her journey to veganism has helped her create an impressive space online focusing on vegan meals that are practical, hence the name of her new cookbook "Practically Vegan". Just ask her 440K followers how delicious her recipes are! If you want to connect with Nisha, visit the following: Instagra...
Apr 04, 2022•36 min•Season 1Ep. 51
What do Oprah, Joe Rogan and Tim Ferris all have in common? They have all pushed the ketogenic diet. The popularity of this fad diet has skyrocketed over the past few years and makes you think that it is brand new. However, this diet has a long and sordid past. Today, Katie and I trace this diet waaaay back to 500 BC! From there we discuss the dangers that come with this extreme way of eating. Related Episodes: Episode 22 Resources from this Episode: Charlie Abraham's Story "First Do No Harm" Mo...
Mar 28, 2022•33 min•Season 1Ep. 50
"I transitioned slowly, which worked for me" Can you go plant-based as a college student? My guest today says yes. Plant-based living often gets a reputation of being a way of life just for the wealthy or for people with tons of time. Tylene, a busy college student, proves that is not the case. Inspired by her mother, Tylene shares her recent transition with us and all the wonderful benefits this change has brought to her life. If you want to connect with Tylene, visit the following: Instagram: ...
Mar 24, 2022•23 min•Season 1Ep. 49
"I truly feel the best when I’m eating plants" Imagine watching your dad survive a heart attack at the age of 47. And then when you turn 20, your doctor tells you that because of genetics, you are headed down that same path. That information might scare you, render you helpless. Well this week's guest, Reanna Kicinski, took matters into her own hands. She got a second opinion, and that second physician recommended a plant-based diet. After a short 6 months, Reanna's good cholesterol had almost d...
Mar 21, 2022•24 min•Season 1Ep. 48
Welcome back to Plant-Based FAQs! Today Katie and I discussing some BIG misconceptions when it comes to defining how we eat. We have several different terms we will discuss: Vegetarian Vegan Plant-Based Whole Food Plant Based Whole Food Plant Based & SOS Free We will be discussing the similarities and differences between all of these labels. How do you define yourself? Resources this Episode: NutritionStudies.org How can I work with Plant Centered Nutrition? One on One Coaching "Positively P...
Mar 14, 2022•27 min•Season 1Ep. 47
"There are least 17 different conditions that we can link to excess stress." This week I am thrilled to welcome Trudy Stone, a certified culinary nutritionist, TV guest wellness expert, author, podcast host and founder of Trudy Stone Nutrition. She specializes in educating people about nutrition solutions for managing stress and anxiety. Trudy is also the creator of the R.I.S.E method, a step-by-step framework to help people to overcome stress, overwhelm and fatigue. Trudy outlines this methodol...
Mar 07, 2022•31 min•Season 1Ep. 46
It is perfectly normal to not be able to make the transition to plant-based overnight. You may be at the beginning of your journey. You may have limitations based on where you live. You may have cultural influences that you are navigating. Whatever the limitation, doesn't mean you have to let go of the goal of going plant-based all together. Plant Centered Nutrition believes in progress not perfection. This episode is all about how to implement small changes that anyone can do. Focus on adding m...
Feb 28, 2022•24 min•Season 1Ep. 45
