Feisty Aphrodite

Lauren Leska, Plant Based Diet

July 05, 2020

Dr Teralyn:   0:00
welcome to kick off your damn heels. Are you sick and tired of getting bad? Advice about anxiety doesn't piss you off. When people talk about anxiety is something you must claim or just live with forever. All of that crappy advice ends right now. Are you ready? Because we're ready. It's time to get down and dirty and kick anxiety to the curb so you can live a badass life. Welcome to the podcast with guts. And now here's your host, Dr Terrilynn. Everyone and welcome back to another episode of kick after damn heels. I am Dr Carolyn and I have a special guest today that I saw out and found Lauren and less Ca ll Esca right within. And yet you got it. Okay, less got in. Everybody does. Yeah. Everyone wants to call me cells at the end. I don't know. Anyway, older. So Lauren is gonna talk about Well, she is a plant based nutrition expert, and I asked her to come on to particularly talk about how to get that protein in your diet. If you have a plant based diet without using process, food, shakes, bars, all that kind of stuff because that seems to be pretty important. And, um, too I'm not an expert in that. So I had to bring in someone else. Thio give it a whirl, and I found more and so welcome, Warren. How are you?

Lauren Leska:   1:34
I'm doing awesome. I'm excited. This is my first podcast.

Dr Teralyn:   1:40
So yes,

Lauren Leska:   1:42
I I'm excited. Hope I don't mess up anything

Dr Teralyn:   1:49
in here. I was just, um, tickled to find somebody who was doing vegetarian lifestyle. Plant based diets with whole foods, Um, not relying on canisters and wrappers. And you know all of that kind of stuff because a lot of people actually do that because they don't know what to turn to. So let's go ahead. And when you share a little bit about your story and tell us who you are,

Lauren Leska:   2:17
so I am a plant based nutrition expert. That's the title that I go by. Um, and I graduated from the Institute of Transformational Nutrition in March of 2019.

Dr Teralyn:   2:30

Lauren Leska:   2:31
year, Um, and this is how we know each other. Me and

Dr Teralyn:   2:34

Lauren Leska:   2:34
Carolyn. Um and so I basically rewind. 13 years ago, I went vegetarian when I was 14 to my parents. This way, you know I had had wanting an itching to the vegetarian, actually says I was about N, but they were very concerned about me getting my nutritional facts right and making sure that I was eating right and that I was gonna get all the needs that I needed at that age on. So at about 14 was when I went vegetarian cold turkey.

Dr Teralyn:   3:08

Lauren Leska:   3:08
and during that time, doing basically go 13 years, I spent about two of them, a vegan. So I also dubbed in, you know, and into that lifestyle for a little bit on. And now where I am currently for my diet the last year I do. Actually, I did incorporate some fish into my diet. I live in North Idaho and bountiful amounts of fishing, so we do a lot of that. And I'm a big proponent of also, you know, raising your own food, growing your own food, getting your own food. And so that's the lifestyle up here on. That's why we moved up here. So I do eat a little bit of fatty fish in my diet. That kind of, you know, I've touched in a lot of different diets, and so and I definitely am not a one size fits all approach. I totally believe in tweaking things as you need. Um, but like I said, I mean, I spent 12 years of trying to figure out what my diet should be and what was best for me and how to be a vegetarian and how to get all of those things that you need in your diet. So, yeah, I wantto I'm really excited to share this with everybody because that's why I decided to have this kind of the quiet type decided to hear my business towards plant based because I really want to promote people. It it's up and coming thing veganism and vegetarian. And I really want to help people have, you know, really healthy diet be able to continue to be vegan and vegetarian for many years to

Dr Teralyn:   4:39
come. What were some of the pitfalls that you had early on? That you need to figure out for yourself?

Lauren Leska:   4:47
So, um, you know, I was a teenager, and most teenagers typically don't, you know, take their health and their nutrition very seriously. Um, and looking back on it now, I realize you know how unhealthy my diet was even as a vegetarian. Um, I was definitely eating Were trees

Dr Teralyn:   5:09

Lauren Leska:   5:11
consume. I grew up in the Midwest, Um, northern Illinois and the urine, Wisconsin. Right.

Dr Teralyn:   5:17
I am. I'm from actually from southern. Not right now, but I grew up in Southern Wisconsin like the most southern part run Beloit, Wisconsin, which is Oh,

Lauren Leska:   5:27
my gosh. We literally were neighbors. I

Dr Teralyn:   5:30
grew up in a box

Lauren Leska:   5:31
like Illinois Fox Lake Patrol. That's okay,

Dr Teralyn:   5:36
because my sister almost moved to Fox Lake, Illinois. My guys. Oh, yeah, I

Lauren Leska:   5:48
go. So, yeah, I grew up in the Midwest. Yeah, to you. You know,

Dr Teralyn:   5:53
she says

Lauren Leska:   5:54
that Wisconsin. So that was one of the biggest hit balls. Was I was eating so much dairy to compensate for, You know me not having anything else except for, you know, plants. I was also eating tons and kind of grains and carb. Um,

Dr Teralyn:   6:10
and you know, so you that and then Yeah, impacts, like your histamine levels and things like that. Which absolutely right. Go ahead. You're

Lauren Leska:   6:22
good. Um, but yeah, I mean, it just definitely those with a big pitfalls. And I remember being in high school and falling asleep every morning. and my first period cross. And, you know, I never really thought about it was related to my diet until I got older and I studied nutrition more, and I got more into it and I realized, Holy cow. You know, I wonder if it was related to my diet and how the food I was eating. So I You know what I would say back then? I didn't keep track of my nutritional because, like I said, you know, teenagers don't really it's not a concern. It's not a concern until it's

Dr Teralyn:   6:58
a problem.

Lauren Leska:   6:59
And you realize that the problem.

Dr Teralyn:   7:00

Lauren Leska:   7:01
So, yeah, I mean, those were the big ones, just lack of energy, Um, and that, you know, as I got older, what really started to come to the forefront of my mind and that inspired me to go to, uh, Institute of Transformational Nutrition and study with them was because of the brain issues I was helping. I was experience a lot of memory loss a lot. Um, you know, lack of concentration,

Dr Teralyn:   7:28
just a

Lauren Leska:   7:28
lot of issues with my brain, increased anxiety and depression. So that is definitely one of the more recent things that I've studied. You know, uh, you know, in recent times

Dr Teralyn:   7:42

Lauren Leska:   7:42
being vegetarian and trying to fulfill those nutritional needs

Dr Teralyn:   7:46
I think this this is a great conversation because, um, a lot of people, you know, we believe in the plant based diets and things like that. But, you know, those neurotransmitters require certain nutrient co factors toe work, and there are protein sources. And, you know, our bodies require these things so exactly not enough to just gold vegetarian, right? You gotta know what you're doing. And, uh, so this kind of kind of subways me into this. So I know that, um, animal proteins have been very important for your transmitter repair, but I also know that you can get protein sources through plant based diet. So could you start trying to look at Because I know that a lot of people resort thio shakes and protein bars to do the trick for you. And I just need some alternative sources on that and then also discussing, like, you know how much you have two intakes. I know that plant sources have typically have less protein. Then, like, say, animal meat, right? Saying, Yeah, I'm not really sure how that works. Could you help help me out with that?

Lauren Leska:   9:00
Yeah. Yeah. So, um, one of the things that, uh, you know, I wish I would have known when I was first went Vegetarian is what a complete protein is so complete protein. Typically, it comes in the form of an animal products. So, you know, cheese, eggs, meat. All of it has a complete protein. So what that means is it's got 20 of the amino acid. 20 amino acid makes a complete protein. So if you're missing one of those amino acid, you are not getting a complete protein.

Dr Teralyn:   9:32

Lauren Leska:   9:32
So that is where a lot of people are lacking with a vegetarian and vegan lifestyle. Um, so in order to get a complete protein, it takes some food pairing on, and it takes eating specific foods in order to get a complete protein and a protein that mocks, you know, uh, say, you know, a hamburger or something like

Dr Teralyn:   9:52
that. So you you have

Lauren Leska:   9:55
to play with your foods and see which ones pair, you know? So, for example, rice and beans is a key example of a complete protein. So, um, the body now, mind you side note. The body already produces 11 of those amino acids, so the essential amino acids there's nine of them. Those are the ones that are essential in taking your diet, and you have to take them on a regular basis because the body doesn't store them, so they have to constantly be incorporated into your diet. I'm so like I said, breaking beans is a great one because beings have eight of the essential amino acids. And then rice has life scene, which is the want amino acid that being don't have, so you. Therefore, you get all of your essential amino acids. Another one would be peanut butter toast. If you're eating the whole grain toast and you're putting peanut butter around there, you're getting all of your essential amino acids. There are certain foods that already do comments by themselves, a complete protein. So examples of that is Choi, which you know, I mean most of the products out there that air in the freezer aisle. You know that animal package prepackaged process that that is also a base, and that's usually don't come in the form of a complete protein, but I typically don't recommend that um I don't recommend going to, you know, by any saying prepackaged and pre made at the store. Um, you know, So, uh, what else? Buckwheats. Buckwheats. Actually. A complete protein by it. So, um, and it's actually for those of you that are gluten free. You if you

Dr Teralyn:   11:36

Lauren Leska:   11:36
have to worry about that, it matched actually in the same family as weak. It's actually a number of the rhubarb family, or

Dr Teralyn:   11:42
it's in the same family of three. Bob, were they not, um, another one. But I know it's so strange. It's history. Who knows? Who knows? Wise?

Lauren Leska:   11:53
Um, another one. What? B. I'm trying to think another complete protein ost a tan. So that is very I mean, it condensed. It's like the d protein in wheat. Uh, the gluten protein and wheat condense. So State panna is a complete protein, though, on Ben, you compare other foods like comets and pita bread. Till recently, the rule of thumb for me that I tell people any grain paired with any legumes. And when I say lagoons, I mean any kind of beans, uh, or or not. So any grain paired with any kind of bean or not is a complete protein almost all the time. So and then I also you know, for example, I always use spirulina and my smoothies in the morning. So a common misconception is that clearly and I was a complete protein because it's made of green algae, and it's actually not. It's not a complete protein. It's missing two of its essential amino acids. So I always have hemp seeds and chia seeds and flax seed on and seeds and not help. And even some dreams actually makes merely a complete protein. So if you are doing that using clearly nothing, it's a complete protein. It's not. You're gonna need toe, do some research and sharp parents, some greens or the goons with it there. That's the example on it as far as a mountain, Um, so typically one cup of limbo, if you like, and I'm a huge fan of lentils. I think that's my statement. Lagoon. My far, they're super packed with nutrients. If you do one cup of one, you're getting about 1/3 of your daily recommended allowance of protein and just one cup of lentils. So you're really packing some nutrients in there? Um, and you know it doesn't need to necessarily be. Ah, quote Ah, grain or lagoon to get your protein. You definitely can get protein from vegetables to some of the most powerfully packed protein vegetables are your leafy green beer. Cruciferous vegetables. So broccoli is, you know, way up there. Peas are insanely high in protein. Tail is really high in protein, so pretty much a lot of your Like I said, you're cruciferous leafy greens. You're gonna have a really good protein protein pack in your diet if you take those regularly,

Dr Teralyn:   14:19
and but probably to get it all. And you might have to do the other partnering as well with, uh, yeah, okay,

Lauren Leska:   14:26
Yeah, definitely.

Dr Teralyn:   14:27

Lauren Leska:   14:27
say it if you can pair if you could meet small amounts of several different foods a day. I mean, I grew up my grandmother's from Holland and a lot of the Europeans. What they do is they eat. I mean, they've got probably like five or six different courses, but the small courses, well, the more different foods that you have in your diet and one meal, the better it is because you're likely going to be able to get all of those nutrients at the same time.

Dr Teralyn:   14:56
All right, So what are some of the pitfalls that you commonly see people doing that are trying to have a plant based diet that they should really consider changing

Lauren Leska:   15:10
number one? That would definitely be get away from the process. You know, the process about shakes and the bars and all of those things. I really, definitely try to get people away from those because you know it. The process stopped the different binders that air in those soy products. Uh, you know, there's just a lot of killers and a lot of stuff that you don't really necessarily want in your diet and those things. So, you know, I tell people all the time you can make these things actually fairly easy. I mean, I make my own black bean burgers on a regular basis, and I put rice in them and I freeze them. So I have them for the next few months, and they're really easy. I just take him out and I bake or fry them up, and it's actually really easy, and you just spend a couple hours doing it. So that's one of the things is getting away from those prepackaged. And, you know, I understand for a lot of people, they missed the taste of meat, and they missed that lecture on. And, you know, Morningstar's really their their their buffalo chicken against our so good.

Dr Teralyn:   16:17
I would love for you

Lauren Leska:   16:19
going up there so good, but and they really mastered be, uh, the texture of chicken nuggets, you know, So they are. I understand. If you need those help, you kind of transition

Dr Teralyn:   16:33

Lauren Leska:   16:34
Yeah, just to get that texture on, just, you know, slowly wean yourself off of it, then. You know, by all means, I understand if you need to do that. If it helps you transition into that, that just to rely on those prepackaged foods for a super long time to give you the nutritional needs, it's not gonna be very good. Feel,

Dr Teralyn:   16:54
um so that worried about one thing in a pinch, you could get exactly right? Totally, Totally.

Lauren Leska:   17:01
Um, another thing that I see a lot that I really tried to steer people away from, and like I was telling you is, And it was something exactly that I did. I mean, most people that go vegetarian, the typical eat a ton of grains because it fills them up. Um, you know, meat tends to sit in our system a lot longer. In our digestive system. It takes a lot longer than I just so we don't feel, you know when we take that out, we take that away. We don't feel it's full. So typically you're gonna fill yourself with killers. And that's typically grains, especially wheat. Um, and just because that's so mainstream in our diets in the standard American diet. So, um, people are just over overeating on wheat, and it's constantly spiking their blood sugar. And it's, you know, it's not the kind of killer that you want. And, you know, I think it does take some time to transition over to, you know, being mostly consuming, mostly plants and mostly, you know, actual, well, vegetables. But it doesn't take long for you to actually feel full by eating. You know, a huge plate of broccoli or this or that. I think it just takes your body. Typically, I tell people when they go vegetarian or decide it'll begin. Give it two months, you know, get a two month for your body to reset, and you know, kind of figure out the change that it's going through, because think about it. Your body spent years and years and years during through your whole development period. You were probably eating meat, and now all of a sudden it's being taken away. So, you know, give it a few months and your body will have figured about by that,

Dr Teralyn:   18:42
most likely. So if I'm hearing you correctly, then when you transition over and you're probably eating a lot more food than you thought you would If you're getting lots of broccoli and Christopher specials, you know, instead of the fillers and things like that, you're gonna end up eating more food, which could be a psychological like Ah, yeah, way more food. You know that, right? Absolutely.

Lauren Leska:   19:09
The calorie content is really what's horrifying when people are transitioning from vegetarian to begin. Because, yeah, you're you are probably eating more calories when you go vegetarian and vegan. Then that you were when you were eating meat because you're just concert. I mean, it's all it's all grains. It's all carbs that you're consuming. So you're ah, lot of people think that they're gonna lose weight when they go vegetarian and

Dr Teralyn:   19:34

Lauren Leska:   19:35
And yeah, it's, you know, And it does happen for some people that it's also of your body's way of reacting to a change. Some people automatically, they read, their body reacts by losing weight, and then some people, their body reacts by gaining way and a little more time if more people are gaining weight and then they end up dropping off from being vegetarian and vegan because they initially started doing it because they thought they were gonna lose weight. But when you're doing it that way, when you're constantly taking in carbs and killers, you know there's no way you're gonna lose the weight if

Dr Teralyn:   20:11
you're doing that especially, yeah,

Lauren Leska:   20:13
the water retention that you're getting if you're allergic or whatever it is

Dr Teralyn:   20:17
an inflammation, you know you could be having exactly exactly. I'm glad that you mentioned that because I think there is kind of a misnomer that if you are plant based vegetarian or vegan that you're automatically gonna be, then you know, and that made a home ace. You know, everybody's different, you know. And how you go about doing it is gonna be the biggest back. Totally, totally. Yeah, but I'm so we're going to appreciate you saying that, uh, you've given a lot of really good helpful tips. It is their own. Yeah, I am truly, truly, like this is like, down to earth stuff. This is,

Lauren Leska:   20:59
like, a goddamn tight. We'll figure it

Dr Teralyn:   21:02
out. So I'm

Lauren Leska:   21:03
gone. I really I really hope you know, that people can really open up to this because veganism and vegetarianism, you know, it's climbing rapidly. It's one of those industries and one of the diet that people are really starting, actually. I mean, when I went vegetarian, I remember I my mom worked at Trader Joe's, and it's a healthy Join the Midwest. You probably know,

Dr Teralyn:   21:28
right? So

Lauren Leska:   21:30
she was a trader does. And, um, at that time, there really wasn't What? When was that? I was probably okay. Those 2006 when I became vegetarians and she brought home these chicken nuggets. And I did not know what dust tasted like or could not have imagined with duck. Tasted

Dr Teralyn:   21:49
like until

Lauren Leska:   21:49
I ate those chicken nuggets. Chicken

Dr Teralyn:   21:52
nuggets, right. Gusting like the

Lauren Leska:   21:55
worst thing. I can still imagine the taste 13 years later of those nasty, nasty it's baked chicken Nuggets

Dr Teralyn:   22:03

Lauren Leska:   22:04
and now it's like, Oh, my gosh, I go through the grocery stores and it's almost entire ill. I've just vegetarian and vegan options, so it's like you can tell that it's climbing, but it still you see how much process that there is. And honestly, I don't even really shop in that aisle.

Dr Teralyn:   22:23
I think

Lauren Leska:   22:24
it really like, Yeah, there's all these options and but there's so many ways to make these things at home out of Whole Foods. And I really would love giving people recipes for stuff like that because, you know, there's it's so easy to just be able to do it at home and it's cheaper and you're not getting those weird additives and pillows. And I really just want to help people be able to maintain the lifestyle because a lot of animals for the love of the planet, you know, there's a lot of evidence showing that you know, a vegan lifestyle really help the planet and and you know, our bodies. In general,

Dr Teralyn:   22:59
though, some people aren't doing it just for the ethical planet animal thing. They're doing it for their own personal health and wellness, you know? Oh, um, because I'm just curious because there's a lot of different. I know the difference between vegetarian vegan, but is plant based kind of a new terminology kind of encapsulate, um, vegetarianism, Or is it really different, like just mostly plants in your diet? Is that with that? You know, I

Lauren Leska:   23:30
you know, I don't really know. I would guess that it means, you know, begin that. Or maybe that would encompass everything. Because, actually, I would probably say it encompasses the vegan. It's another term for being vegan, because if your plant based, you know, you're gonna get everything from a plant where vegetarians is gonna still come from animals, you know, if you're eating cheese and eggs and all that. So

Dr Teralyn:   23:54

Lauren Leska:   23:54
would assume it's just another term for veganism.

Dr Teralyn:   23:57
I be Micah. I

Lauren Leska:   23:59
came up

Dr Teralyn:   24:00
with no right. If you're listening now, let us. Because I was Maybe it's Thea Kindler gentler version of vegetarian. Do you know you're

Lauren Leska:   24:15
onto something? Because the thing is, is when you typically and you know things were changing. Times are changing. I live in a pretty small town. So, you know, if somebody says if I say to somebody that I'm vegan typically. And you know, my boyfriend will say that, You know, he's like, you know, you You sound like kind of a Nah,

Dr Teralyn:   24:34
you begin.

Lauren Leska:   24:35
I like. Well, it's just a way for me to explain my diet. And

Dr Teralyn:   24:40
he's like,

Lauren Leska:   24:40
but it's his preconceived notion, you know? He grew up in a small town, and it's a lot of people preconceived notions of a lot of vegans and vegetarians because, you know, we are known to be pushy. I mean, all of us that have our vegan and vegetarian and do it for you. No ethical reasons. We tend to, you know, at one point or another, we were very pushy about it. And I will not say that I'm an exception. So that when I 1st 1 vegetarian, I I was that girl, that high school, um, you know, English presentation. What was that

Dr Teralyn:   25:14
you wanted everybody to know? Like,

Lauren Leska:   25:16
yeah, I have the poster board with, like, the group, Um,

Dr Teralyn:   25:22
my slaughterhouse

Lauren Leska:   25:23
pictures, high school presentations. And I was those eyes that everybody know like this is what

Dr Teralyn:   25:30
you're eating. I'd

Lauren Leska:   25:31
be sitting there at the lunch table, like in others happen your milk, right? I was not shy about it. And now much more gentle, expecting? But man a break Let everybody know.

Dr Teralyn:   25:46
E Oh,

Lauren Leska:   25:53
no, no,

Dr Teralyn:   25:54
no. Really, Actually, Do you have any other tidbits that you'd like to share that we didn't know that you feel are important?

Lauren Leska:   26:05
Yes. So one of the things I really so I really am passionate about, Um and I love that you do brain health, that you specialize in brain health because that was like I said earlier, that was a big factor in me studying more and more about trying to maintain ah, big and diet or a vegetarian diet and still maintaining my brain health. Um, and so one of the things that I really want to highlight people who are also going vegetarian but mostly beacon is, um, really, really focus on getting your omega three fatty acids. That is an insane I mean, if you are suffering from, you know, I personally my cup of suffering from pretty bad depression and anxiety, and I have never been that kind of person. I've never had, you know, extreme anxiety or depression or anything like that. And I was at my lowest low after I stopped going begin. It was right after I ended my two years of being begin and I suffered horrible with things fighting depression but also just lack of concentration, my brain health, my memory. I couldn't remember so much, and it was really detrimental to my relationship. Um, and just in my life in general it was really hard for me to remember things, and and the more I studied it in, the more I found the more research I wasn't getting my omega fatty acids and that put the switch in me. So I really, really encourage people to really follow that their protein and their omega three fatty acid. And take, um you know, for vegetarians and vegans, that is one of the reasons I started eating fish because of the omega three fatty acids. And you know, I'm still meticulous because I do not want any more fish. Then I have thio, so I actually measured out how

Dr Teralyn:   28:01
much fish

Lauren Leska:   28:03
I need to eat a day

Dr Teralyn:   28:04
so that

Lauren Leska:   28:05
I can meet my omega three fatty acid intake.

Dr Teralyn:   28:07
So if you want out of salmon, today

Lauren Leska:   28:10
is what

Dr Teralyn:   28:10
I eat. I'm

Lauren Leska:   28:10
not kidding. I'm crazy like that because I

Dr Teralyn:   28:12
don't want

Lauren Leska:   28:12
to over eat more than I need. I want it. He just enough so that I can maintain my brain house. But, Jeff, but not, you know, not overdo it. Um, you know, so I would definitely say walnuts are really great. There are a lot of ways to get a back seat. Um, she sees those are all really great. It is still difficult for those two because they're in the L A form for the it's the E p a form of omega three fatty acids. And so the body has to convert that to D. H. A, which be a J

Dr Teralyn:   28:47
is the

Lauren Leska:   28:47
most significant part of omega three fatty acids. So it is more difficult to get in a vegan lifestyle. But, um, you know, if you really focus on it, and if you can really just make sure you incorporate those incorporate those things into your diet, those things will also help you get your protein, uh, nutritional needs as well. So

Dr Teralyn:   29:07
that is really all I was like Okay. No, no, no. That's a really fantastic tip. And what I want to make sure is that people who want this plant plant based lifestyle is if they understand that it's not just about eating plants. It's about fueling your body appropriately as your body needs to be yet, right? Yep. Even you. Having that? I figured out exactly how much fish I need. Thio eat for my body is perfect. Yeah. Um Hum. So it's great. I love this conversation a lot, mate. Yeah, because I'm not a plant based expert. Um, I'm I'm more like protein based in animal proteins and stuff. So this is spending that stick. I'm not him. I'm gonna save this video forever in all eternity. I'm sure. Yeah. I want to come back on and talk more and expand that. I would be happy, happy, Happy to have you on as this lifestyle is becoming more prevalent across the country. So they Absolutely you. Thank you. Thank you, Sarah Lynn. I'm so

Lauren Leska:   30:15
happy that you put that out there. You know that. I'm really glad that that forum hasn't been able to bring, you know, students fellow students together and be able to touch base with each other and learn about each other's,

Dr Teralyn:   30:27
you know,

Lauren Leska:   30:27
means of passing on information. And I'm really happy nobody else's nutrition.

Dr Teralyn:   30:37
No comment about it because I'm like, there's

Lauren Leska:   30:41
a nearly one where I got my target audience down.

Dr Teralyn:   30:44
Good. There's definitely a need for, like, absolutely, absolutely so.

Lauren Leska:   30:55
But thank you so much for having me on.

Dr Teralyn:   30:58

Lauren Leska:   30:59
And, uh, are we Are we wrapping up? You want me to share my my social

Dr Teralyn:   31:03
media? For just so everybody knows to all of this will be in the links in the show notes for you as well. And I was gonna ask you one more thing to Oh, yeah. You said you liked to do recipes. Easy recipes. I Look, I don't know if you'd be willing to do this. I'm putting you on the spot. If you would have a recipe download or something that we could go you know

Lauren Leska:   31:26
what? I so I've been teaching workshops, tons of workshops, and I do have a bunch of stuff saves in my emails, my Gmail drive. And so they're all plant based, but definitely I mean, even simple recipes at home where

Dr Teralyn:   31:39
you could do

Lauren Leska:   31:40
like cashews. Sour cream.

Dr Teralyn:   31:41
Yeah. I

Lauren Leska:   31:42
would love to share that with you. Oh,

Dr Teralyn:   31:44
yeah, Absolutely. We'll put it in. It will get but okay, sure. People can get ahold of you.

Lauren Leska:   31:50
Okay. So I am really not a social media person. I know that the best way you could get a hold of me is probably through my email. Um, and it will be a little l a u R E l tree nutrition at gmail dot com. My facebook is facebook dot com Flash, Laurel three, nutrition Come. And then I do have a blogger through WordPress. So So just Google work. Laurel tree nutrition. I have a couple post up there. You know, I don't I don't really focus on just plant based nutrition in there. I kind of right about all aspects of hope in there. But you have a really great article in there for those of you that our interest and going vegetarian and vegan or already, Um, and it is 10 things I wish I knew when I went to Eton or vegetarian. So that the really great read for anybody who wants more information.

Dr Teralyn:   32:44

Lauren Leska:   32:45
but yeah, feel free to reach out to me. And, um, I do do nutritional coaching, not just plant based people, but just for people needing to incorporate more plants in our diet because I think all of us could incorporate more plants in your diet.

Dr Teralyn:   32:58
So that way

Lauren Leska:   33:01
you get the

Dr Teralyn:   33:02
o. E. I would love to hear back from you guys. Thank you, Carolyn. And they are joining us today on another episode of Kick off your damn heels and everyone have a fantastic rusty your day. Thanks for listening to kick off your damn heels with Dr Carolyn. If you're wanting Maur badass information, head over to www dot kick off your damn heels dot com and heels. Podcast is for entertainment purposes and does not replace your relationship with a primary healthcare provider or mental health professional. If you think you may have a medical or mental health emergency, call your doctor, go to the emergency department or call 911 immediately. We're not entering into a therapeutic or physical doctor patient relationship of any kind, and nothing on this podcast website or associated content should be considered medical advice. The information provided by in kick off your damn heels, including but not limited to audio text, graphics, images and other material are for informational purposes only.