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Greenings! I’m Amy. My husband Rick & I adopted a Whole Plant lifestyle in 2012. We have had fantastic health results. Together, we’ve lost over 130 pounds! We offer private, lifestyle coaching and Zoom cooking lessons. We love to share our knowledge of this lifestyle and hope to spread the word and help others to Be Strong, Be Well and Be Green!🌱
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[Music] 5 4 3 2 and we’re live with d green with Amy greetings everyone welcome to D green with Amy I’m Amy after adopting a whole food plant-based lifestyle my hubby Rick and I lost over 130 lbs now I coach others on their plant-based Journey just T voice let’s welcome our guest yes author of The award-winning book the plan a diet combining Whole Food plant-based nutrition with the Timeless wisdom of scripture Sid nter hosts a monthly inflammation support group for the plant-based nutrition support group pbnsg dorg please click like to help be green with Amy welcome Sid n greetings green Warriors and welcome back Sid thank you you know what this is my sixth appearance here I was looking thank you so much for having me on I’m glad you mentioned that green Warriors we have passed uh broadcast from Sid that you can look for she’s done so many wonderful presentations and given us so much valuable information and today we are so thrilled to have sidat returning and she’s gonna guide us through a topic that hits close to home for many of us navigating the world of dining out on a whole food plant-based diet and Sid it’s so nice to have you back you’re going to be sharing your wealth of knowledge with our community and you know as green Warriors committed to a whole food plant-based lifestyle where we often face challenges when it comes to finding Whole Food plant-based options at restaurants and today Sid’s going to be sharing invaluable insights and tips on how to dine out while staying true to our plant power principles so green Warriors if you have questions type them in the comments we’re going to be giving those to Sid a little bit later on in the broadcast but for now just get ready because you’re going to have a conversation filled with practical advice and personal experiences and we hope that you’ll share some of your personal experiences in the comments as well and now we’re going to delve into tips eat out on a whole food plant-based diet and we usually start off with a true or false game but we’re going to wait a little bit and we’re going to start start off with that in just a little bit but Sid’s going to start and just Dive Right into her presentation okay okay sounds good so this is one of the biggest hurdles that people face when they switch to Whole Food plant-based eating is how to eat out right there’s usually nothing compliant in the restaurants that we go to but finding restaurants that do serve these meals without added oils which I said can be very tricky but there are ways that we can navigate this so the happy cow that’s a website that can be helpful in locating veg vegetarian and vegan restaurants but we have to be aware in those restaurants too because a lot of their foods contain hidden oils and animal products as well so with a little awareness though and um you know little pre-planning on our part we can stay true to our lifestyle while we are uh trying to eat out I just read a stat too that 50% of today’s food dollars are spent at restaurants which I found shocking to know that that me no wonder there are places everywhere you go every street is lined with restaurants and fast food places and I’ve often wondered how do these places all stay afloat well well now I know because 50% of everybody’s food budget is going to restaurants so let me get going here on how to eat out oops what happened there can you see my slide Amy I can see the top part of it but it kind of got cut off yeah so what’s going on there is this better let’s see oh I think you fixed it okay good so ethnic restaurants are often your best options like Chinese Japanese Thai Mexican Italian restaurants other Cuisines but even a steakhous you can find things even at a steakhouse that offers baked potatoes or sweet potatoes or steamed veggies and rice and salads and sometimes added beans for protein if they have whole beans there so it’s up to you to become a super sluth detective when it comes to reading a menu as most menus include appetizers and side dishes and Main Entre which you can scan for the healthy foods and create your own plate but there’s a few things you should know up front before you even get to the menu first be prepared to carry your own oil-free dressing with you in a little container in your purse or your pocket there’s nothing wrong with doing that unless you’re a fan of plain vinegar usually you you can get a balsamic vinegar or maybe lemon juice at the restaurant which many people do that but if you want to have your own dressing in a tiny container you can get those little containers everywhere and I use those all the time so this might be a good time for our true false question Amy our first one great well we’ll start off our game it’s time for true or false on be green with Amy live answer true or false to Amy’s questions in the comments below and Amy will ask our guest for the expert answer okay green Warriors type in your guess true or false side dishes can only be found on the sides portion of the menu type in your guess and go ahead s tell us about that okay the answer to that is what do you think it is Amy well I’m gonna have to say false that is right it’s false sounds like a trick question yeah so let me get to that part so let’s uh if you know in advance which let’s slip ahead we’re going to answer that question with the next slide but if you know in advance which restaurant you’re going to be going to check the menu online before you arrive because look for any vegetable-based dishes that can be be prepared by steaming or baking and here’s where your detectives skills uh kick in you have to scan the entire menu I call that stem scan the entire menu and don’t overlook the side dishes that are listed with the meat and fish Entre that’s where you’re going to find some things that you’re not going to find in the side dish menu for example uh you might see asparagus Spears or mushrooms or sometimes salsa listed with some of the chicken dishes or the fish dishes but you won’t see asparagus under the side dish so you have to look at the entire menu to get an idea of what the the whole picture is for side dishes so let’s see here so here’s an example I don’t know if you can read this it might be coming across too small U on the slideshow I’m not quite sure but in this menu here we see that um pineapple salsa that might be compliant right might not have any oil in it they have that they have baked potatoes and that’s a good start and if they can make that Garden salad you know we’re all set now we’ve got a salad and maybe a potato with some pineapple salsa on it well you can also call the restaurant ahead of time in fact I I highly recommend this ask the chef to make something for you a plant-based vegan no added oil meal and be very specific with your request that you don’t want any sauces with butter or sour cream being inadvertently added because sometimes they don’t totally understand what we’re asking for sometimes if we just say no Dairy doesn’t fully resonate with them when it to the sour cream or the parmesan cheese so you have to be very specific and don’t be shy about this because restaurants often accommodate allergies and other dietary requests and I think chefs sometimes actually appreciate the challenge because I’ve seen some of them go out of their way to in to create these incredible dishes one fellow that I know he has all of his requests printed on a card which he hands to the waitress to give to the chef to avoid any misunderstanding so uh yeah if you are in a situation where you could not plan ahead let’s go to that um and you find yourself sitting in a restaurant because the group of people that you’re with you know they all wanted to go to this restaurant so there you are again scan the appetizers the side dishes and the main Entre um if you see a rice potato and Bean or a pasta dish you could maybe ask for that without any animal products in it or ask for those animal products to be replaced for example if they have a chicken and rice dish could they replace the chicken with perhaps some whole beans or some steamed vegetables and maybe under the side dishes they have a baked potato and some steamed asparagus or a garden salad so the the real key is to look at the entire menu and don’t just look for a a vegan plant-based Burger you know we have to be a little bit creative here okay so let’s do another question Amy okay sounds good all right so our next question is oh we just had that one okay true or false green Warriors restaurants typically prepare food using lowfat methods of cooking true or false okay green Warriors what’s your guess okay Sid go ahead that is definitely false restaurants do not use lowfat methods of cooking at all in fact that’s why we need to specify the prep method because as mentioned earlier restaurants are notorious for adding large amounts of oils plus Butters and salts and sugars to their food so fresh and raw items would be ideal but for cooked Foods ask for your food to be either baked or steamed or grilled on a dry Skillet or water saut Tate even ask for your sauces to put on the you know if you and if you forgot your salad dressing maybe you could ask for lemons or limes or vinegars or Salsas so remember to be extra polite to your server while explaining I know you would be but sometimes um when we offer suggestions they they may not understand because they probably don’t get a lot of requests like we’re going to be giving them so if you’re met with any resistance um you might want to explain that you eat this way for health reasons because that is definitely true right that’s not false or I don’t do this but some people use the allergy card you know and if they’re comfortable doing that so um you know if I eat one drop of oil you’re going to have to call the emergency squat you know just something because I’m going to go into shock you know from an allergy so I I don’t feel comfortable doing that I just want them to accommodate me you know as is but you’re the customer after all if they still won’t accommodate you at that point find a different restaurant right I mean they you are the customer and it’s not worth eating unhealthy Foods just because they can’t work with you or they won’t all right so yeah don’t be afraid to find a different restaurant if they’re not willing to work with you of course if you’re with a big group then you might be stuck but now this is kind of old because Sweet Tomatoes is no longer in business that I’m aware of but U these are some ideas is for specific restaurants that we’ve always had good luck at and Sweet Tomatoes was one of our favorites oh how I wish they would come back or maybe there are similar restaurants to them that I’m just not aware of but you could load up on the best all you could eat salad bar with beans and fat-free dressings and baked potatoes and vegan soups and all you know for about 10 bucks as much as you wanted to eat but yeah the one in our area closed many years ago but and when we traveled we would seek these out but I don’t I’m pretty sure they’re all closed do you ever did you ever eat there Amy at oh it was my favorite place to eat oh they just had so many things to offer they really did and yeah absolutely but there are I have found Sometimes some grocery stores have salad bars that they had had closed down for a while but they’re beginning to open them up so and then I I don’t know well I’m not near Whole Foods but I think I’ve seen one there but I’m not sure if they still have them open maybe the Greek warriors can type in if they have a restaurant that has a salad bar near them what the name of it is and that might help some people that are watching absolutely Whole Foods yeah I remember they they had a sticker for the ones that were oil free they had a a sticker for the dishes that were oil free and unfortunately the Whole Foods near us does not serve very many oil-free options but you could get a salad you know you could get a salad yeah you all right so let’s look at Mexican restaurants next oh I’m sorry were people talk that we had to comment and we do um Diana Verner said hello everyone this is a great topic I love to modify my order to fit my needs oh I’m so glad that you’re here and I just wanted to give that so that uh Sid could see that go ahead Sid yeah thank you so Mexican restaurants when it comes to the chips and salsa you know we got to forget those chips they’re swimming in oil so send those back to the kitchen so you’re not tempted to eat them ask for soft corn tortillas instead or if you plan ahead you can make your own tortilla chips at home and bring those along right either way you have a good appetizer so this might be a good time for the true false okay another true false true or false green Warriors choosing whole beans at a Mexican restaurant would be acceptable true or false okay Sid go ahead well it’s true and I kind of messed that up because the answer is right there on the slide that you want whole beans not refried beans right when they refried beans they usually use lard or some type of fat so if you look at the menu in a Mexican restaurant for different beans rice and vegetable options um my understanding is they typically start the day with whole beans before they fry them in oil or lard or pig fat that might not be true now but this was true you know a few years ago I’m not sure how they do it now but ask if they have any whole beans on hand because sometimes they do especially pinto beans or black beans which are left whole then ask about the veggies are they grilled um could they prepare your veggies on a dry griddle without adding the oil and then ask what’s in the rice too because I know that chipotle coats their rice in oil which you wouldn’t expect but when time I was at Chipotle and I don’t go there anymore because most everything there is coated in oil but I thought the rice would be safe and I asked about the beans I said are those do those beans have oil you know are they made with oil she goes oh no but our rice is and she pulled out this big jug of um oil from underneath the rice thing and I’m like oh I didn’t even think that there would be oil in the rice but there was and um so at the restaurant we go to which is rarely do we go out but if we do there’s a Mexican place in town where I get a soft corn tortilla with whole beans lettuce tomato salsa and their rice is okay so I get the rice and if they have guacamole that’s compliant watch out because some of the guacs have sour cream you know you have to ask what’s in there and they will make that for me no cheese no sour cream and I you know again I know that some people who tell their waiters they’re allergic to Dairy and oils do it that way but I just call ahead and ask them what they can make for me and they’re usually really happy to accommodate me again don’t forget about the guac and the side things because if you’re striving to reverse a chronic condition or lose weight if you’re on some type of weight loss program or rain your weight these are questions that we need to be asking because they put a lot of hidden fats in restaurant Foods the next one oh my gosh okay I need to be um queuing myself to move the slide okay let’s look at it Italian restaurants because sometimes they offer whole wheat or whole grain pasta or glutenfree pasta which is made from rice flour top that with a marinara but be careful because marinaras can have oil and dairy so you have to ask about it and then get a Topper of Basil or garlic or tomatoes or steamed veggies you could add white beans or chickpeas if they have those on hand and of course course foro the parmesan ask ask if they have a whole grain bread too sometimes you can make a great salad at an Italian restaurant and then scan the entire menu for um the side dishes that we just talked about and investigate their Minon soup but watch out because those are usually made with chicken broth or beef broth you know they usually don’t use vegetable broth in their Minon and it probably has oil so here are a few um examples this is a an Italian r restaurant menu and from the top down there we see a capri salad so we we hold the cheese on that but we add in those Market vegetables that are shown down with the chicken right so this is where we become a super smooth and get a little creative the ministr soup might be a possibility the fetuccini might work but what’s in that red sauce you know the house red sauce what is that all about cuz usually um you know it has oil in it but the also usually has oil so we have to be careful of that and then what about the noi there nooki are made with potato starch they’re little like dumplings that’s shown with the chicken and so um those could be topped could they make just noi with a plain marinara or could a pasta dish be topped with the mushrooms that are showing up under the chicken they have a mushroom uh entree or option there and then under the salmon I see they have finger potatoes and asparagus so could you get the potatoes just served plain or spiced up or the asparagus could they just steam that for you so I hope you’re beginning to see some of the possibilities that open up when we explore the whole menu and just don’t look at the title of you know if you see something that sh says shrimp or chicken just don’t scan over that look what comes with it because sometimes that’s where you find these little golden nuggets of things that we could possibly eat all right let’s go on to Chinese which again the restaurants may be willing to create an oil-free stir fry which could have tofu rice noodles H the veggie steamed veggies and a low sodium soy sauce perhaps and you may even want to order your soy sauce on the side or anything on the side but make sure you avoid the oyster sauce of course ask about the vegetarian soup the noodle soup and the meat soup as well the Miso soup if it’s oilfree would be compliant so the Chinese restaurant in our neighborhood makes a vegan Sushi called Futo Maki and it’s really it’s compant it’s a raw sushi with just veggies it’s delicious so we sometimes we get that but really we rarely eat out I mean rarely when I say rarely but Chinese food again is typically coated in oil but they’ll often work with you if you request it okay how about a true false all right that sounds great get ready green Warriors true or false Thai restaurants usually use coconut milk in place of dairy true or false okay Sid tell us the answer the answer to that is true actually Thai restaurants are good because they cook their food to order typically it’s not all sitting back there you know they usually make their things to order so you can order food the way you like it so don’t be shy about insisting on no added oil because Tha places usually don’t use Dairy they use the coconut milk quite often especially in their curry dishes which is you know remember that coconut milk is very high in saturated fat it can raise your cholesterol so keep that in mind if you’re struggling with those issues you may want to avoid coconut milk if that’s the case but your server can often check with the kitchen to find out which dishes are best suited to make make oil free spring rolls veggie rolls look look at the appetizers you’ll find some things there typically these can be served hot or cold or made with fresh veggies or Sprouts or herbs or sometimes tofu or they’re wrapped in that thin rice paper wrap sometimes they’re served with a sauce too of course you’d want to find out about the sauce or maybe you could find lettuce leaf wraps or ask them to wrap it in a lettuce leaf you know if there’s something questionable about what they’re wrapping it in um then then into that lettuce leaf you could also pile up um mints or PE mint spice of peanuts onions chopped lime coconut and tofu you know chopped tofu all of those could come to you in separate bowls and you could make your own little plate if they’re willing to do that for you and most times they are and then you might even find one or two soups at a thae place hot and sour vegetable or clear vegetable which are usually no oil but do ask and most salads are healthy in these places too until they add the dressing so if you didn’t bring your own dressing you could ask for a bit of lime juice or maybe lemon juice so when checking out the main dishes make sure you look at the vegetarian section first and then check out the other sections to find out the the dishes that are made with rice noodles for example um if you find something that looks healthy there but it contains beef or chicken or seafood again just ask if they could make that dish without the Animal product because tofu is usually available as a substitute in most Chinese and Tha restaurants ask for the tof fu to be steamed or cooked on a dry g a dry griddle um vegetarian Pad tie is an option if they can if it’s compliant um restaurants vary how they prepare these things but that is rice noodles tofu scallions and bean sprouts you know so that would be a good dish other noodle dishes could be made with any combination of basil leaves um onion tomato bell peppers carrots broccoli mushrooms bamboo choots beans Sprouts so they have a whole lot of things back there that are raw that you could create your own wrap with ask them tell them what you’re looking for and maybe they’ll have good suggestions for you and then maybe there’s a mild or medium or spicy sauce available that doesn’t have oil or animal products in it but be sure they don’t put fish sauce in there which sometimes they do or eggs because they do use eggs as well so you just have to be cautious of what you know they’re serving steamed white rice is a staple in thae dining and it’s usually cooked without oil but ask them if they have brown rice maybe they do but if not you know Dr McDougall says that you’re probably not going to die if you eat white rice once in a while so you know use your judgment there if that’s the only thing you can get there and it doesn’t have oil in it that’s a personal call on your part all right how about uh Pizza let’s see Pizza if you can get a whole wheat crust with pizza sauce that’s compliant watch out for that hopefully it it doesn’t have oil or a dairy in it some do skip the cheese and load up on those veggies and again ask ask ask because some pizza sauces do contain things we don’t want to eat Subway you could get a a salad there or you could order a sub on whole grain bread if possible piled high with veggies and mustard or vinegar dressing many shops offer different varieties of salad offer offerings but have your dressing on hand as usual Panera Bread I haven’t been there in a few years but they I’m not sure if they still make this they used to a Mediterranean sandwich on whole grain bread upon request again omit the cheese ask for extra veggies and greens and side salad are also available there so as we recap here look at the menu online ahead of time so that when you get in there you kind of know what you’re going to ask right instead of especially if you’re with a group of people and they’re all looking at you like what is with her you know she’s asking so many questions call ahead tell them your dietary needs and ask what they can prepare for you ahead of time and in general look for potatoes rice beans salads portabello mushrooms pasta healthy side dishes and always ask about those hidden oils animal products and ask for your food to be steamed yep baked or grilled over a dry Skillet so it’s you know again without the added fats be kind to your server and have patience because um I know you will but you know I I saw Dr ornish point this out one time and I thought it was a good reminder that sometimes we might get a little frustrated when they don’t act like they’re they care or that they don’t understand us so Dr ornish puts it this way um ask if your menu items can be prepared differently politely ask the chef could they sautĂ© the veggies using vegetable sock or you could say it this way this is Dr ornish’s quote could I ask the chef to please sautĂ© some mushrooms and chopped tomatoes with garlic and vegetable sock to serve over my pasta and then once your order is taken kindly ask the server to repeat it back to you to make sure they understand what you’re ordering and then everyone wants the dining experience to go well but you again if they cannot or will not accommodate you go somewhere else right don’t spend your hard-earned money on foods that you don’t want or are going to leave you feeling guilty or floated there are plenty of places that will gladly serve you so that’s the slid I’ve got a little more thing to read I’m going to oh can you stop yeah you stopped the slides rating okay thank you but I’m reading this book right now which I thought would be interesting to talk about but first of all Amy do you guys eat out or what do you do well I am so fortunate because my husband Rick he cooks so much delicious food for us it’s kind of like his hobby he just loves cooking and there’s usually just the two of us at home but he’s often times in the kitchen and he’ll will freeze things because he’s constantly cooking and just loves to invent new recipes or change recipes around and oftentimes when we eat we’ll look at each other and say I’d eat this in a restaurant so it’s kind of tricky to find a restaurant that uh would be delicious but I definitely can find compliant food in restaurants but we don’t because of that we just don’t eat out as often because you know Rick just loves to cook now if if I’m not somebody that loves to cook although I am the salad maker of the house so I will make I will batch make I just did that today before the broadcast actually I made up 10 separate salads so that we would have for five days we would have every day just pull that salad out and these are salads because when you eat this way and you eat a salad somebody’s supposed to look at the salad and say are you going to eat all that so is that just for you and and often times if I’ll have company over for dinner I’ll take one of those salads and put it out and four or five people will will take servings from it sometimes we’ll still have salad left over but so that’s what I do that’s my cooking but for people that are very busy or they’re working full-time out of the home and and they and or they just have a big social life there’s a lot of reasons why people do need to navigate these restaurants we really don’t want to be sidetracked and that’s why I was so glad that you did that so I did I was a fan of Sweet Tomatoes um so oftentimes Indian restaurants I I might go to an Indian restaurant but I still you have to explain to them because people don’t even usually know what vegan means and the servers are busy you know and they’re just trying to to please and but sometimes I wind up with a chef you know and that that gets excited about me asking them to prepare something different than they’ve been because they just typically prepare the same Foods over and over again so they don’t get to really um utilize their creativity in in in the food preparation and so that sometimes it it Delights the chefs when I’ll have and I’m not talking about four or five star restaurants I’m just talking about you know family restaurants and uh I’ll have the server come out and and I’ll have a beautiful salad with like blueberries or you know the edge of the plate you know and you could tell that this they could have just thrown the ingredients together but no this Chef was like oh I finally get to put a little creativity into this you know and and so they get very excited about that so yeah we sometimes do eat out but more more often it’s uh the be green with a restaurant how about you said yeah very rarely very rarely we go to the Mexican place once in a while you know and I call ahead and order what we’re you know what we’re going to have but um in a pinch we might stop at a Subway and get a salad you know if we’re starving but um very rarely do we know you know yeah it’s too expensive too you know when you get the bill you’re like what I could have made this for a third of that and and I love this style so much because I love to eat volume eating and I love to eat a lot of food because it’s so um low in calorie density so sometimes when I’ll order something in a restaurant I’ll have to order maybe more than one entree because I’m I’m they’re omitting the the animal products so now I’m just left with whatever’s left on the vegetables and sometimes a strategy that I’ll use is maybe I’ll take uh baked sweet potato with me and then like you said bring your own salad dressing sometimes I’ll do that just so that I have something to to put on the plate because I’m paying for this dish that had animal products but I’m not getting the Animal product so I don’t feel bad about adding something that I brought in to to the plate and and mostly people don’t mention anything about it and as a matter of fact one time we had to go to a restaurant that was it was just a place that we really weren’t going to find much anything else but a salad because everything was just deep deep fried there’s some of these restaurants that they just that’s all they do is serve everything deep fried but we were fortunate that they had a big salad which was supposed to come with some kind of seafood on it and they omitted that and we we had used the strategy that you talked about was calling ahead and so we knew what we were going to order so we actually at home made our own plant-based Sushi and Sushi doesn’t mean that there’s fish in there Sushi actually means seasoned rice that’s what the sushi really means so we would take we took that but we always take enough to share so we took sushi with us but we took enough to share with everybody who was at the table in case they wanted to know what we were eating and and we also took a dressing with us as well and they all they all love what we had they still invited on the fried foods that they were eating but they still like to taste what we had so that was another strategy that I used cool yeah I never thought about ringing my own uh Sushi that’s interesting yeah because it’s it’s it’s kind of portable right and just kind of put it on the plate there and and uh I want to look and see what some of our uh green Warriors had said uh hi Diana she said I like to take carrot chips in place of chips that’s a good idea I like that very good that’s a good idea I love I love when the green Warriors share their their uh strategies with us because we all just can learn from each other and let’s see nikkie hi Nikki she said Whole Foods definitely doesn’t have a lot of oilf free options yeah that is sad you’re right Nikki yeah so and let’s see oh and you were talking about the uh Bacon Fat Joy said Texas house soaks their sweet potatoes in Bacon Fat so I asked about the white potatoes and she said they soaked them too so be careful of that place that that’s true I’m I’m glad that you I wouldn’t have even known that because it often times those steakhouses are a really great resource to get those side dishes so that’s really good to know thank you for sharing that with us yeah oh and hi thanks she said or I shouldn’t say she I’m not sure I always look for an unsalted baked potato without butter yeah yeah that’s a that’s a great strategy one time I ordered that and it and it came it wrapped in aluminum foil and I unwrapped it and it was uh like kosher salt coating the whole outside of it so I usually like to eat the skins of the sweet potato or the baked potato but this time I did not but yeah I I think the longer that you’re on this lifestyle too you forget that they that they do things like like if I go to a restaurant I might order a salad and then it comes and I and I tell them you know not to do you know put the dressing on the side I don’t even say don’t bring the dressing I just say put the dressing on the side and then I just don’t use it and then this way there’s less confusion but sometimes I’ll get a salad and it’ll be covered with cheese MH you know or it’ll have croutons all over it which are made with oil and I forget oh yeah that’s right that’s what people do and it’s been so long that I ate that way that I would forget so we really kind of have to think about those things sometimes see oh and uh Susan hi Susan she has a question can you recommend an app to local Whole Food plant-based friendly restaurants oh there’s Happy Cow I know there’s other ones I’m I’m sorry I can’t think of them off the top of my head I don’t use them so I’m not familiar do you know of any Amy or well what I’ll do is I’m G to share it in the in the comments it’s not an app though but I do um have there there’s something I don’t know if people are familiar with the plant pure communities well now now it’s all been with Physicians committee for responsible medicine is now taking over the the pod work and so this is exciting things that are happening over there and they have a they had a website which you could have a map and you could find restaurants that had served food without oil in and you could just search by ZIP code and you can also on the same map you can search for groups that are called pods that uh meet and they have this have adopted this this lifestyle so it’s kind of like Meetup in a way and it’s free and you can type in your zip code and see if there’s one of those groups that have that and of times they have potluck dinners and so they share the the whole food plant-based no oil food so so I’m I put a link in in the comments for everybody if you wanted to look and see there’s a link to that website but now uh the the plure communities if you ever saw there was a movie that that was uh made there and and it was the son of T Colin Campbell who made the plant puration and so he had a call to action at the end of the movie for everybody to go out and join or or create a pod which is I did that and it was under their under their website that we did it but now uh Physicians committee for responsible medicine has taken that plant CH uh pod network over and it’s going to be under their wings so but still for now that website is available as far as I know for you to find the restaurants or a pod which means a group of people that also share this lifestyle with each other so I hope that that was helpful Happy Cow I think that that’s a great thing too and uh but I don’t but that would be if anybody’s an app maker out there I bet you would do very well because we we really need things like that to help us find those restaurants I just came AC across a place called whole Harvest too which is you know they ship it to you they ship meals to you which are whole food plant-based no oil no oil in any of their Entre and um so I just signed up with them I’m I’ve tried it you know I think they’re um good for the value and if you are interested in that if you put sid3 as the code you get $30 off but I’m not trying to promote C here but that’s helpful that’s helpful because sometimes people eat out not because that they they are socializing sometimes they just they don’t have time to cook they didn’t have time to shop and and having this on hand as an option you know or sometimes you’re not feeling well and so having that on option as an option is a really great thing for us and I sharing that with us and this yeah I’ll be writing a review oh I’m sorry what writing a review go ahead I’ll be writing a review about their Foods soon in fact we’re getting ready to travel on the road and I’ve ordered those to take along in the cooler so that you know we have some foods for the microwave when we stop at a hotel or I’m cooking as well but those those will come in handy as additions because there’s no oil in any of the food the two co-founders of the of that company are both two men separately who have had heart attacks you know and they decided when they revers their disease through this lifestyle and they got together and decided they need to make a place where people can order Whole Food plant-based no oil Foods it comes um it’s shipped in on Ice you know it’s not frozen but it’s shipped cold you get it in two days so I’m I think that’s a good thing for people that don’t want to cook as well you know that’s why maybe they’re eating out because they just want the convenience yeah that’s great so can you say the name of it again it’s whole Harvest okay whole harvest. yeah oh excellent I’m going to put that in the show Notes too and then yeah and it’s the the discount code is Sid sid3 gets $30 off the first order okay and there’s no subscription where you got to sign up for time and again it’s you know one time and out and then you reorder if you want to oh I think it’s eight eight meals are the minimum you have to order at least eight what you’d want to do to get the shipping because the shipping is either 12 something dep it depends on where you are from where they would where they ship from okay well that’s good so have you tried any of them yet I’ve tried one so far I’ve got some here but um I tried the lasagna was very good so um yeah I’ve got a bunch of stuff in the fridge already made so I haven’t been eating the Frozen stuff yet you can freeze it you know when you get it you can freeze it but it lasts I think seven days or so seven days in the fridge if you were just to not freeze it but I’m going to be freezing I think if you order eight or more you’re probably going to want to free freeze some of them but maybe not if you’re in a big household you know everybody eats this way yeah that would that would make a a very good backup because you know we we we often freeze a lot of our food I use the super cubes have you ever used the super cubes I’ve seen those no I haven’t well you freeze the soups and cubes or fuse right yeah they are just I just can’t recommend them highly more highly than I have in the past because they’re Sil they’re made of silicone and they they look like an ice cube tray but it’s it’s a bigger capacity so they uh will hold some of you can buy different sizes I buy the one that holds two cups but but you can put half and only make a one cup serving and it’s a rectangular and you’ll get four openings in there and you just can or soup in there even if it’s hot because it’s silicone so it’ll take the hot temperature you don’t have to to uh let it uh Tha out or cool or whatever and we and then you just freeze it and then when you’re done when it’s frozen you take off the lid and you push it from the bottom and it pops out into these rectangular cubes and I have a few of these I actually have four of them I started off with two and then I got two more but you can if you had a gallon Ziploc bag you could fit eight of these cubes in that Ziploc bag and then label it you know chili or soup or whatever it is that you made and then if whenever you were ready to have some food go to the freezer take however many of those you want and put it put one inside of a bowl in the microwave or heat it on the stove top and there you have your food that and it just I I find that things that have corners and straight edges they take up less space in the refrigerator the freezer because the the rounded edges kind of hog up a lot of real estate so that’s what I love to use and my freezer has is filled with super cubes already popped out and and put in the the Ziploc bags I even I love to have uh mushrooms sauteed mushrooms and so when I do with the mushrooms is I’ll also make a batch cooked mushrooms when we go shopping we have like pounds and pounds of mushrooms that we buy and we cook them without oil I made a video about that on my YouTube channel and then we uh drain we put put them in the colander when they’re done to get out the liquid and then I’ll just put in those mushrooms in the super cubes and now I have mushrooms and that’s one of the things I like to put on my salads is the one cup of each salad will get a cup of mushrooms because mushrooms are so good for you and uh so so that’s just a wonderful way to have that those things on hand or you know if if there’s just a time like you said what we do another thing we like to do is just make make kind of a feel-good soup you know that that you would want to eat if you weren’t feeling well and didn’t you know feel well enough to cook and then this way we have that on hand too if anybody’s not feeling well you can just have a little soup uh not you know to to give you a little warm tummy that doesn’t happen too often fortunately I think because of this lifestyle that we uh you don’t often uh get ill so that’s kind of nice too but yeah I definitely recommend that to uh help you out with the batch cooking and sharing the the good food what of our daughters likes to travel from out of town and she’ll often take some of those cute back with her and she she can take it out an airplane because they’re frozen so she’ll take them back with her so that she can have something on hand to uh to use let me just see I think we had some more comments if anybody has some tips to share with us we would love to see uh what you what you have to share and yeah I’ve got something to share if when if everybody else has commented already yeah go ahead Okay so reading this book called the end of overeating by David Kessler I don’t know if you’ve heard about it he’s a FDA a commissioner of former FDA commissioner he led the battle against the tobacco industry and now he’s talking about the food industry and what goes on in restaurants and in fast food places so I’ve only read the first couple uh chapters here so I’m not endorsing the book I don’t know where he’s headed with the information but I found this very interesting about restaurant food since that was what we’re talking about today yeah and he states that continued hyper eing you know overeating is a biological challenge it’s not a character flaw and it’s based on sugar salt and fat which we know are the three things that really hijack our brain and get us hooked on food and especially when they’re combined as a trio and all of these palatable Foods he says stimulate the appetite and that’s why people just can’t stop eating so he’s um he’s got this list here of what foods uh we’ll take a look at the Cheesecake Factory menu for example but he talks about how restaurants layer sugar fat salt in layers on something like a core ingredient like a meat or a potato or a vegetable or bread and he gives this concept of layering and then he gives examples of food layering and I was shocked a potato skin he says a potato is hollowed out and I guess the skin of a potato is is a great surface area to pick up fat I guess potato skins are great fat absorbers for some reason and oftentimes I didn’t know this but things are pre prefried at where they’re manufactured and then fried again at the restaurant did you know that I did not know that till I read this like fries you know and all these things are pre-fried at the restaurant and then try it again I guess so they get probably get a bag of frozen fries that are kind of already pre-fried and then they probably dump them out into the fryer at the restaurant right so he talks about like a potato skin you know we have a potato there and then we have bacon bits sour cream and cheese and salt so the then he gives the layer process fat on fat on fat and salt you know and then he he says buffalo wings okay so they start with the fatty part of a chicken which gets deep fried and then it’s served with creamy or sweet dipping sauce that’s heavily salted and they’re pre-fried at the production plant and then fried again at the restaurant so you’ve got sugar on salt on fat on fat so he gives the layer sequins for all of these foods and then he gives the okay let’s look at just um The Cheesecake Factory because there’s a whole bunch of examples here there’s even a a Starbucks frappuccino a white chocolate mocha Frappuccino is coffee diluted with sugar fat and salt and optional whipped cream well we all know that so the TexMex egg rolls at the Cheesecake Factory here’s what it says spicy chicken corn black beans peppers onions and melted cheese served with avocado cream and salsa and then he goes into his analysis the avocado alone is high fat but that’s before they’ve added the mayonnaise and the heavy cream and then the outer layer is fried with more salt and fat and then they have the roadside slide the dish is layers of fat on sugar on sugar and salt you know he says oh it it represents a cute little hamburger but in reality there’s more salt and fat mixed in the meat before they even cook it and then the sugar and salt is in the caramelized onion and the ketchup it just it goes on and on and there’s one thing here where the people actually at the factory laugh about it they called it a UFO an unidentified fried object it’s just an eye-opening thing about the restaurant foods and at the end he says you are the target he points out in the book there’s no shortage of people who lack control in the face of Highly palatable Foods right because of the sugar fat and salt and he points out that the food industry has been remarkably successful at designing foods to capture people food manufacturers food designers and restaurant owners they may not even fully understand understand all of the science behind their food the appeal the appeal of it but what they do know is that Sugar fat and salt sells right itself so as surely as we’re wearing a bullseye on our chest we are the industry’s Target anyway it seems like it’s going to be a good book The the end of overeating taking control of the insatiable American Appetite that’s the name of the book but again I’m not enjoing it I don’t know where he’s going with it I just read this in the first couple chap chapters yeah absolutely and and I I I’m trying to I was TR as you were reading and I’m so interested I was trying to remember where I read or heard this but I think that in nature I don’t think that there is any food that has salt sweet and fat combined I think it’s only in in uh the way people prepare foods but I I think that if you went in nature you could find a fruit that would be sweet you could find a nut that would be fatty you could and of course there is salt in a lot of different foods that we eat you know swis CH there’s a lot of salt and celery there’s salts in these things but I don’t know that I think that there isn’t an instance in nature where you would find all those things combined and those are the the three the trio of things that our brain lights up our our uh brain chemistry when we get them because they’re kind of rare in nature and so imagine taking all three of those things and combining them well that would really uh light up your brain and pleasure Center for that yeah and it does yeah and the restaurants do know about it too they spend billions of dollars to perfect their like processed food on the Shelf in the store you know we’ve we’ve read that they spend a lot of money to get that product just so not too much and not too little but just enough to light up your brain the Bliss point it’s called yeah I think that I I read about that there was another book that sounds kind of similar to what uh you’re you’re reading now the the book called salt sugar fat how the food Giants hooked us have you have you ever read that one yeah by Michael Moss that’s a great book yeah yeah it is it is a great book and it’s uh that’s been something that I learned a lot from there and and I think he had talked about the the Bliss point in that book as well and just to get that the food not just not just the ingredients but where they place it on the processed food like on the potato chip where they would take make sure that they had more most of the salt on the outer edges of the chip because that’s where the your salt uh taste buds that are receptive to Salt are and that they the way that they uh shape the chip and and the size of the Chip and how quickly it might melt in your mouth and it’s all done very scientifically by these chemists and they then they try it out on people that they uh pay to come and into their Labs or their or their uh corporate headquarters or wherever they may do it and they have them try these Foods out and say oh I think that’s too salty or too sweet or not sweet enough and then they keep changing the recipe until it comes out to be the Bliss Point as as you had uh mentioned so it’s just something that we really have to be careful about I think yum so I I wanted to talk to everybody today because you and you’ve done this in the past and once again Sid this is her book the plan a diet and Sid has generously donated a copy of this for our book giveaway and all of you are going to have well probably up to five chances to try to enter to win this and I’m going to I’m going to have that the show notes and I’m going to put that available to you so that you can uh try to win this copy of this book and whoever the winner is and we’ll draw for that in a future broadcast and we’re going to uh draw it live and then Sid will be sending you a copy of the book can you tell us about your book Sid sure uh it came out in 2020 get my copy here and it’s called the planning diet it promotes Whole Food plant-based eating you do not have to have a spiritual belief in order to read this book or benefit from them but if you do happen to be a Christian there’s scriptural support in there and principles which kind of tie in with it for example scripture says don’t become so well adjusted to your culture that you fit into it without even thinking and isn’t that what we’re talking about today fitting into restaurant Foods or you know there’s just a bunch of principles in there that really help solidify why we need to eat healthier in fact it says that anything a person gives into soon becomes his master well we think about that with sugar fat and salt right if we keep giving into that that food Masters us right I I had that experience myself when I was addicted to MoCA lattes a few years ago I had allowed mocha lattes to become my master and that verse just reminded me of about what I was doing because I was ordering decaf coffee plant milk and only half the mocha but before you know it I was planning my whole shopping routine about when I was going to be at that window to get that drink because I didn’t want the line to be long you know I want I better go to this store first and then get my coffee I mean I worked that into my routine and it I’m like oh my gosh you know I think I’ve got a problem going on here so that’s when I took steps to correct that but it was sugar you know sugar think about that and sugar was the main thing and I was only getting half the moch that they usually put in there so but that was enough to get me hooked at the time so yeah I had allowed mocha latast to become my master I talk about that in the book yeah I also by the way if if i’ can I talk about the inflammation class then yes I would love for you to do that okay so I lead an inflammation group for pbnsg that’s plant-based nutrition support group but I also taught a course at our local College on that topic so if you have anything inflammatory going on and most things do have a component of inflammation involved there’s a course on my website if you go to Sid n.com um and then click the courses tab you’ll see inflammation in your diet and if you put take off 50 in the code you’ll get 50% off the course excellent that’s really good to know yeah all one word no spaces take off 50 take off 5 no spaces uhhuh yeah excellent excellent yeah and and you and you were just telling me before the broadcast tell tell our green warriors uh what you just have accomplished your latest accomplishment oh yeah I just graduated from Dr Bernard’s food for Life program and so I had my first food for Life class last week on Monday the 18th it was a zoom class so if you are interested in my upcoming classes I think I might do one on brain health shortly after the new year or maybe uh a diabetes initiative get on my mailer so you’ll be kept up to speed with the classes that are coming up just go to sn.com there’s a thing there get free 10 dessert smoothies if you sign up for the smoothies you’ll be on my mailing list oh that’s wonderful thank you oh and thanks is giving you [Laughter] Applause well everybody please click like to show your appreciation for what Sid shared with us today and and you had just already told us how we could find you on social media and all the different courses that that you’re uh offering and you have so many wonderful things on your website and the book absolutely excellent I I enjoy reading it I think for for those of you that I I have encountered uh sometimes when people have uh I I may encounter someone who is Christian and they May challenge me because of the lifestyle that I have because they think that the animals are here for us to uh to be put on our plate and so there’s so many wonderful scriptures that Sid has put in this book that you could show someone who might be thinking that the Bible is saying certain things to help support one way or another and and that could help them to get a better understanding of uh all the great quotes from the Bible that you share that can help support the lifestyle and help explain it well I just want to give you a oh there’s even a chapter in there Amy that is called addressing objections because of you know the objections I’ve heard over the years as to why plant-based you know we’re not meant to eat plants yes we are so I have a whole chapter just devoted to um addressing objections yeah and I think that could be so helpful even if somebody’s not practicing uh Christianity but they may encounter people that are so I think it it’s helpful to a lot of different people I just want to give you a massive thank you Sid for sharing your expertise and your practical tips on navigating uh the Dining Out World while adhering to a whole food plant-based diet and said your insights are they’re just invaluable and we’re so grateful for your time and so happy that you came back and you’ve been on on the show so many times with us and and I really I look forward to having you back soon s can you tell our green more is what your final take-home message for our green for them about Downing out is yeah I always remind people that life is too short to live the last five 10 or 20 years of it dealing with preventable chronic disease and issues chronic ailments so the foods you choose today are going to to determine your future health and start today if you’re not already eating this way and and stay true stay motivated and stay encouraged and know that you can eat out at restaurants with a little bit of effort with pre-planning and awareness very nice very nicely said green Warriors tell us what you’re going to remember about today’s broadcast one of my takeaways is that there might be sour cream in that guacamole I do not know that and I’m glad you told us that that I also wanted to thank Jess Tas boy she did the promos she is just Dynamite out there helping promote this and she did the voiceovers and just test voice tell us who’s coming up next ever wondered how to build and maintain strong bones throughout your life or what to do after a diagnosis of osteoporosis or osteopenia join us for a compelling discussion on osteoporosis with Dr Scott Harrington covering crucial aspects like nutrition calcium intake and exercise don’t miss the chance to enhance your understanding of lifelong bone health subscribe now and hit that notification Bell to be the first to catch this exciting episode on Wednesday January 3rd 7:00 p.m. Eastern 4 P.M Pacific on be green with Amy live and to my incredible green Warriors thank you for joining us on this journey your commitment to a Whole Food plant-based lifestyle inspires all of us now remember the challenges that we face when we’re dining out their opportunities for growth and learning and if you found today’s episode helpful Please Subscribe if you’re new and don’t forget to share it with your fellow green Warriors because together we’re building a community dedicated to plant- powerered living and as a special thank you I’m offering you five free recipes you just go to my website DG greenwith amy.com jooin and I’ll send them to you now everybody please take your right hand and grab your left shoulder and take your left hand and grab your right shoulder now squeeze and that’s a hug from me to you and from me to you Sid for coming back on the show and giving us so so much great information and Dre Warriors if you would like to to uh join me and Sid we’re going to be doing my tagline you can type it in the comments ments as we sign off are you ready Sid ready okay until I see all of you again remember be strong the well and be green thank you so much Sid thank you green Warriors thank you Amy I love being on your show it’s always a pleasure oh and I love having you I hope you’ll be back soon looking for really tasty recipes that are SOS free no sugar oil or salt how can it taste good well if you like Flavor then you’ll love this be green with Amy recipe ebook get your coffee today click on the link in the show notes be strong be well and be green