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Episode 40 Meat Substitutions

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Meat substitution in a vegan diet refers to the use of food products made from vegetarian or vegan ingredients that serve as replacements for meat. These meat alternatives, also known as meat substitutes or plant-based meats, are designed to mimic the qualities of specific types of meat, such as their mouthfeel, flavor, appearance, or chemical characteristics. Common ingredients used in these substitutes include soy, (tofu, tempeh, and textured vegetable protein), wheat gluten (as in seitan), pea protein, and mycoprotein. These substitutes are consumed as a source of dietary protein by vegetarians, vegans, and those following religious or cultural dietary laws, as well as by individuals seeking to reduce the environmental impact of meat production [ 2 ]. Additional footnotes: [ 3 ] [ 4 ][ 5 ][ 6 ][ 7 ] [ 8 ][ 9 ]. Excluded Items: Whole legumes used as a protein source in vegetarian dishes are not considered meat substitutes for this list. For vegans looking to substitute meat in th
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Episode 39 Vegan Athletes

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There are many inspirational vegan athletes who have achieved remarkable success in their respective sports while following a plant-based diet. Here are some of them as highlighted in the provided sources. 1. Jehina Malik . An IFBB Pro Bodybuilder and the first bodybuilder to have been born vegan. She won her first international show in 2014 and picked up her Pro Card, becoming an inspiration for many young vegans.  2. Cam Newton is An NFL quarterback known for his record for the most quarterback-rushing touchdowns. He is tall, fast, fit, strong, and follows a vegan diet.  3. Lewis Hamilton . A Formula 1 racing driver who has adopted a plant-based diet and excels in his sport.  4. Venus Williams . A tennis superstar who follows a primarily raw vegan diet for health reasons.  5. Scott Jurek . One of the greatest ultramarathoners of all time, known for his vegan lifestyle.  6. Alex Morgan is Co-captain of the US Women’s Soccer team and a vegan athlete.  7. Patrik Baboum
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Bonus Book Review, The Engine 2 Diet: The Texas Firefighter's 28-Day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds

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Bonus Book Review, The Engine 2 Diet: The Texas Firefighter's 28-Day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds, December 26, 2017, by  Rip Esselstyn   In just four weeks, you can lose weight, lower cholesterol, significantly reduce disease risk, and enhance your physical fitness. Rip Esselstyn, a professional athlete turned firefighter, developed a transformative plan when he discovered his fellow firefighters at Engine 2 in Austin, TX, were suffering from severe health issues, including dangerously high cholesterol levels—one as high as 344! His program led to significant health improvements: participants lost weight, some over 20 lbs., and reduced their cholesterol levels dramatically, with one individual dropping to 196.  Rip's book, "The Engine 2 Diet," details this effective and medically approved plan, which is easy to follow and promises substantial results without extreme efforts. The diet focuses on whole foods like grains, fru
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Episode 38 Meal Planning

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What is some vegan meal-planning tips for beginners? Check out these useful tips for beginners starting out with vegan meal planning. Do your research first [ 2 ]. Learn about vegan nutrition basics, such as getting enough protein, calcium, iron, vitamins B12 and D, etc. Understanding what nutrients to focus on will help you plan balanced meals. Start slow [ 3 ]. Instead of going fully vegan right away, try a plant-based diet first by gradually incorporating more meatless meals. This can make the transition easier. Keep a food diary. [ 2 ]. Track what you eat for a few days to identify areas for improvement and use that as a starting point for vegan meal planning. Make a weekly plan [ 1 ], [ 4 ). Sit down once a week and plan out meals and snacks for the upcoming days. This reduces decision fatigue and ensures you have ingredients on hand. Batch cook staples [ 4 ] Prepare things like grains, beans, and sauces in bulk to use throughout the week in different meals. Stock up o
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Bonus book review - The Raw Truth

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Bonus book review - The Raw Truth - Transform Your Health with the Power of Living Ingredients by Jordan Rubin, released by Garden of Life in 2010, explores the raw food movement, portraying it not merely as a fad but as a longstanding lifestyle rooted in history. Rubin introduces readers to thirteen health legends who have historically demonstrated the benefits of raw living alongside modern trendsetters in the raw food scene. The book aims to provide readers with resources, recipes, and knowledge to embark on a raw food journey. Reader Feedback: Amazon Reviews : While some readers found the concept of eating raw and the presentation in the book convincing, there were notable criticisms regarding its execution. A common appreciation among readers was the introduction to raw vitamins and the push towards organic foods, highlighting the harmful effects of genetically modified foods. Rubin's detailed information on bodily processes and the impact of various vitamins and mineral
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