Episodes

  • Balancing Female Hormones in Perimenopause and Beyond with Dr. R. Kumar

    Balancing Female Hormones in Perimenopause and Beyond with Dr. R. Kumar
    Oct 10 2025
    Feeling off lately - mood swings, weight changes, low energy, or poor sleep? It could be your hormones. In this episode, Integrative physician, Dr. Rose Kumar, is coming to the rescue! She breaks down the confusing world of hormone balancing vs. hormone replacement, including what you need to know about bioidentical hormones, hormone testing, symptoms of estrogen dominance, and the role of diet and lifestyle. Whether you’re in your mid-thirties and your hormones are starting to change or you’re adjusting to life post-menopause, this episode gives you practical tools to understand your hormones and support your body through every stage.

    In this episode you’ll hear:
    1:10 – Why an episode about hormones?
    3:15 – Who is Dr. Rose Kumar?
    5:30 – What should women understand about hormones?
    8:00 – Danger of high dose hormones
    8:45 – Premenopause & perimenopause hormonal changes in your 30’s & 40’s
    12:00 – Hormone balancing vs. hormone replacement
    13:00 – What are bioidentical hormones?
    14:00 – What hormones are FDA approved?
    15:30 – Therapeutic use of hormones
    17:10 – Are there any BHRT studies?
    19:30 – Estrogen and progesterone hormone ratios and doses
    24:00 – Symptoms of estrogen dominance
    25:30 – Can you have hormone imbalance even without symptoms?
    27:00 – How does plant-based eating and lifestyle affect hormones?
    28:15 – Is soy good or bad for you?
    31:30 – Which food helps hormonal imbalance?
    36:15 – The expanding waistline
    36:45 – Hormone testing: what to check and how often
    44:45 – Menopause by definition
    45:00 – How long should a postmenopausal woman be on hormones?
    46:00 – How do you reverse bone density loss?

    Guest Link: https://www.ommanicenter.com/

    CREDITS:
    Executive Producer and Host: Esther Garfin
    Sound Recording and Editing: Will Crann

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    54 mins
  • Easy Energy Ball Recipe with Emmanuelle Bonham, Part 2

    Easy Energy Ball Recipe with Emmanuelle Bonham, Part 2
    Sep 19 2025
    Looking for a delicious, no-fuss snack that fuels your day and fits your plant-based lifestyle? Emmanuelle Bonham shares her go-to energy ball recipe – a perfect blend of nourishment, simplicity and feel-good ingredients. Whether you need a pre-workout bite, a mid-afternoon pick-me-up, or a kid-friendly treat, this is your new favorite recipe. Bonus: no oven required!

    CREDITS:
    Executive Producer and Host: Esther Garfin
    Sound Recording and Editing: Will Crann

    ©2025 Alternative Food Network Inc.

    RECIPE (Courtesy of Emmanuelle Bonham)

    Energy Balls – Nut-Free Option Included

    🛒 Ingredients (Metric)
    · 130 g oat flour (or rolled oats if you like a chewy texture)
    · 40 g chia seeds
    · 40 g flaxseeds
    · ½ tsp salt
    · 85 g high quality maple syrup
    · 180 g smooth peanut butter (or sunflower seed butter for nut-free)
    · ½ tsp vanilla extract

    🛒 Ingredients (US/Canada Cups)
    · ½ cup oat flour (or rolled oats if you like a chewy texture)
    · ¼ cup chia seeds
    · ¼ cup flaxseeds
    · ½ tsp salt
    · ¼ cup high quality maple syrup
    · ¾ cup peanut butter (or SunButter)
    · ½ tsp vanilla extract

    Instructions
    1. Mix dry: In a large bowl, combine oats, chia, flaxseeds, and salt.
    2. Add wet: Stir in maple/honey and peanut/sunflower butter until fully combined.
    3. Add vanilla: Mix in vanilla extract. Chill for 20–30 minutes if mixture is too soft.
    4. Shape: Roll into 22-23 balls (approx. 20 g or 1 tbsp each).
    5. Chill: Refrigerate for 1 hour to firm.
    Storage
    · 1 week at room temp
    · 2 weeks in the fridge
    · 3 months in the freezer

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    10 mins
  • Emmanuelle Bonham on Redefining Luxury, Part 1

    Emmanuelle Bonham on Redefining Luxury, Part 1
    Sep 12 2025
    What if luxury wasn’t about excess—but about intention, compassion, and alignment? In this inspiring episode, we sit down with Emmanuelle Bonham, founder of Kind Luxury, a lifestyle movement that's changing the way we think about what it means to live well and beautifully without causing harm.

    In this episode you’ll hear:
    2:30 – Summer in Dubai
    4:30 – What is Kind Luxury?
    12:40 – What are the roadblocks to diet change?
    14:15 – Energy balls and their benefits
    15:40 – How to identify cruelty free, ethically sourced brands?
    20:40 – Helpful tools to make informed purchase decisions

    As referenced in the episode:
    · Leaping Bunny: https://www.leapingbunny.org/
    · Peta: https://www.peta.org/living/personal-care-fashion/petas-ultimate-cruelty-free-list/
    · Cruelty Free International: https://crueltyfreeinternational.org/
    · EWG: https://www.ewg.org/

    CREDITS:
    Executive Producer and Host: Esther Garfin
    Sound Recording and Editing: Will Crann

    ©2025 Alternative Food Network Inc.

    To support our show, please consider "buying us a coffee" at https://buymeacoffee.com/alternativefoodnetwork.
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    26 mins
  • Do You Have Chronic Inflammation?

    Do You Have Chronic Inflammation?
    Jun 13 2025
    Chronic inflammation may be silent but its impact on your health is loud. This 8 minute episode highlights what it is, what causes it, and its role in the development of serious conditions like heart disease, diabetes, autoimmune disorders, digestive issues and even cancer. Learn how to take control of your health, starting with what’s on your plate.

    References:
    • Reducing Inflammation in the Body, Culinary Medicine Recipe podcast, Episode 40
    • Alternative Food Network Youtube Channel
    • Free Alternative Food Network Newsletter Sign-Up
    CREDITS:
    Executive Producer and Host: Esther Garfin
    Sound Recording and Editing: Will Crann

    ©2025 Alternative Food Network Inc.
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    8 mins
  • How Much Protein Do You Need?

    How Much Protein Do You Need?
    May 9 2025
    Are you getting enough protein on a plant-based diet? Wonder no more. Plant-based dietitian, Rhyan Geiger, breaks down the facts and myths around protein intake, especially for those following a plant-based or vegan lifestyle. Learn how much protein your body really needs, the best plant-based protein sources, and how to easily meet your protein goals through whole foods. Rhyan also shares practical meal tips to help you build balanced, nutrient-rich meals.

    In this episode you’ll hear:
    3:10 – Can a person get enough protein on a plant-based diet?
    4:10 – Daily protein requirements
    5:00 – What do amino acids do and what foods have amino acids?
    6:20 – Unexpected sources of plant-based protein
    9:30 – Protein-packed plant-based breakfast
    11:30 – Plant-based lunch idea
    12:30 – Slow cooker plant-based dinner ideas
    14:30 – Plant-based snacks
    16:00 – Recipe tips
    18:00 – Nutrition tracking apps

    Guest Link: https://phxvegandietitian.com/

    Free Alternative Food Network Newsletter Sign-Up

    Alternative Food Network Youtube Channel

    Resources:
    • The Truth about the Wheat We Eat, Episode 38, Culinary Medicine Recipe
    • Nutritious Pasta Higher in Protein & Easier on Your Stomach, Episode 36, Culinary Medicine Recipe
    CREDITS:
    Executive Producer and Host: Esther Garfin
    Sound Recording and Editing: Will Crann

    ©2025 Alternative Food Network Inc.
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    22 mins
  • Is Plant-Based Eating REALLY Healthier For You?

    Is Plant-Based Eating REALLY Healthier For You?
    Apr 11 2025
    What does the science say about plant-based eating? Can a plant-based diet help prevent and manage chronic diseases like diabetes, obesity, cancer, and heart disease? We sit down with a registered dietitian who holds two Bachelor of Science degrees and a Master of Dietetics and Nutrition to break down the latest scientific research on plant-based eating and its powerful role in disease prevention and management. Whether you're considering a fully plant-based diet or just looking to add more nutrient-dense, anti-inflammatory foods to your meals, this episode is packed with expert insights to guide you.

    In this episode you’ll hear:
    2:45 – What is the evidence that shows plant-based eating is good for health?
    6:35 – Key nutrients of plant-based foods that help chronic diseases such as obesity & cancer.
    12:00 – Does a plant-based diet help with diabetes?
    14:15 – What is considered a portion size?
    15:10 – Impact of a plant-based diet on heart health and cholesterol.
    18:00 – How to begin a plant-based diet.
    26:00 – “Health is wealth”

    Free Alternative Food Network Newsletter Sign-Up

    Alternative Food Network Youtube Channel

    Resources
    • Vegetarian Dietary Patterns for Adults: A Position Paper of the Academy of Nutrition and Dietetics
    • Plant-Based Diets and Their Role in Preventive Medicine: A Systematic Review of Evidence-Based Insights for Reducing Disease Risk
    • Plant power: Using diet to lower cancer risk
    • Role of Phytochemicals in Cancer Chemoprevention: Insights
    • Health Benefits of Vegetarian Diets: An Insight into the Main Topics
    CREDITS:
    Executive Producer and Host: Esther Garfin
    Sound Recording and Editing: Will Crann

    ©2025 Alternative Food Network Inc.
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    29 mins
  • Edible Flowers: How to Use in Cakes, Cocktails and Meals

    Edible Flowers: How to Use in Cakes, Cocktails and Meals
    Mar 14 2025
    From delicate garnishes to bold floral flavors, edible flowers are making a comeback in restaurants and kitchens. In this episode, we explore the world of culinary flowers with grower, Holly Pugsley. She shares how they can be used in cooking, baking and food presentation to create visually stunning and flavorful dishes. Whether you’re a home cook, baker, caterer or professional chef, this episode will inspire you to embrace edible flowers and bring a fresh, floral twist to your recipes.

    In this episode you’ll hear:
    2:45 - What is an edible flower?
    4:20 - Edible flowers for cocktails.
    5:00 - Edible flowers for cakes.
    6:00 - How do edible flowers taste?
    8:40 - Garnishing with herb flowers.
    9:30 - What flower is high in Vitamin C?
    10:10 - Working with chefs, bakers & caterers who use edible flowers.
    11:30 - The demand for edible flowers.
    12:30 - Edible flower trends.
    13:30 - What edible flower to use at home.
    14:40 - Which edible flower is best for cookies?
    15:15 - Male vs. female edible flowers.
    17:15 – About Just Keep Growing Company
    18:00 – Giveaway details

    Resources

    This podcast is also available in video on Alternative Food Network's Youtube channel.

    For more on microgreens, tune in to episode 51 of Plant-Based Diet, "Microgreens Aren't Just a Garnish".

    CREDITS:
    Executive Producer and Host: Esther Garfin
    Sound Recording and Editing: Will Crann

    @2025 Alternative Food Network Inc.
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    20 mins
  • Microgreens Aren’t Just a Garnish

    Microgreens Aren’t Just a Garnish
    Feb 14 2025
    Microgreens are a game-changer for chefs and home cooks alike! In this episode, we get into the vibrant world of microgreens, exploring why they’ve become a culinary favourite and a wellness trend. Hear about their incredible nutrient density, the aesthetic appeal they bring to your dishes, and how to incorporate them into your meals.

    In this episode you’ll hear:
    2:00 – What are microgreens?
    4:00 – How are microgreens used?
    6:00 – Varieties of microgreens
    9:00 – Microgreen v. sprout
    11:40 – Vertical farming at Boston Microgreens.
    16:50 – Growing microgreens at home
    18:00 – Growing in soil versus hydroponics
    20:40 – Microgreens benefits
    23:00 – Boston Youth Farm Project

    Guest Link: https://www.microgreens.boston/
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    25 mins