Jan. 11, 2024

Vegan Micronutrients

Unlock the secrets to thriving on a plant-based diet as we traverse the landscape of micronutrients essential for vegans. We'll explore the mighty kale's calcium offerings and dive into the ocean of algae oil for that omega-3 goodness. Come along for an inspiring journey into the world of vegan nutrition, where knowledge meets flavor and every bite is a step toward a healthier you.

Referenced in episode
Wholier Multi-vitamin

Chapters
00:00 Introduction
00:09 Understanding Micronutrients
00:55 Importance of Iron in Diet
04:24 Vitamin B12: The Essential Nutrient
07:02 Vitamin D: The Sunlight Vitamin
09:29 Zinc: The Immunity Booster
09:52 Iodine: The Thyroid Function Regulator
10:54 Calcium: For Strong Bones
11:47 Omega 3s: The Good Fats
13:04 Multivitamin for Plant-Based People
14:11 Sneak Peek into Upcoming Recipes
16:23 Conclusion

Protein Deficient Vegan Website

Muscle Deficient Vegan Website

Follow us on social media:
Muscle Deficient Vegan - Fitness & Nutrition
Instagram
YouTube
TikTok

Protein Deficient Vegan - Food & Recipes
Instagram
YouTube
TikTok

00:00 - Introduction

00:09 - Understanding Micronutrients

00:55 - Importance of Iron in Diet

04:24 - Vitamin B12: The Essential Nutrient

07:02 - Vitamin D: The Sunlight Vitamin

09:29 - Zinc: The Immunity Booster

09:52 - Iodine: The Thyroid Function Regulator

10:54 - Calcium: For Strong Bones

11:47 - Omega 3s: The Good Fats

13:04 - Multivitamin for Plant-Based People

14:11 - Sneak Peek into Upcoming Recipes

16:23 - Conclusion

WEBVTT

00:00:00.000 --> 00:00:02.927
Welcome to episode nine of the Deficient Vegans podcast.

00:00:02.927 --> 00:00:05.509
I'm the muscle deficient vegan here with the protein deficient Vegan.

00:00:05.509 --> 00:00:06.259
Do you wanna say hi?

00:00:06.564 --> 00:00:06.783
Hi.

00:00:07.278 --> 00:00:07.759
Hi.

00:00:07.908 --> 00:00:10.669
So this week we're gonna talk about micronutrients.

00:00:10.698 --> 00:00:21.528
Um, finally, finally, uh, really tilted more towards, because it's vagary, uh, micronutrients that vegans in particular need, but a lot of these also apply to anybody.

00:00:21.588 --> 00:00:22.638
So, first things first.

00:00:22.638 --> 00:00:29.539
The easiest way to get all the micronutrients that you need, whether you're plant-based or not, is to just eat a wide variety of foods.

00:00:29.539 --> 00:00:39.764
It really, you tend to run into a nutrient deficiency when you eat kind of the same things over and over, and maybe you're missing a food that you need to get some of the nutrients that you don't normally get.

00:00:39.944 --> 00:00:41.234
Eat the colors of the rainbow.

00:00:41.564 --> 00:00:42.283
That's what they say.

00:00:42.314 --> 00:00:43.064
Not Skittles though.

00:00:43.179 --> 00:00:43.499
Mm-hmm.

00:00:44.118 --> 00:00:46.933
You don't think Skittles, Skittles won't give you your vitamins?

00:00:47.084 --> 00:00:48.283
No, not any good ones.

00:00:48.283 --> 00:00:49.454
But they look kinda like vitamins.

00:00:49.454 --> 00:00:50.654
So that gotta account for something, right?

00:00:51.493 --> 00:00:51.554
No.

00:00:51.554 --> 00:00:51.764
Hmm.

00:00:51.764 --> 00:00:52.573
That's unfortunate.

00:00:53.598 --> 00:01:00.588
So the first one up is Iron Iron's actually the most common deficiency in the world as far as nutrients go across, uh, the whole population.

00:01:00.829 --> 00:01:01.518
I've had this,

00:01:01.819 --> 00:01:02.088
yeah.

00:01:02.204 --> 00:01:02.493
Yeah.

00:01:02.959 --> 00:01:06.558
So iron helps your red blood cells, uh, move oxygen around your body.

00:01:06.858 --> 00:01:11.028
So basically if you are low on iron, you start to have a lot of issues with fatigue.

00:01:11.028 --> 00:01:13.728
And I guess since you've had it, what are some of the other things you might run into?

00:01:14.028 --> 00:01:14.418
Yeah.

00:01:14.418 --> 00:01:16.638
So you're tired, you're a little weak.

00:01:17.179 --> 00:01:18.828
Uh, your hair can start falling out.

00:01:18.828 --> 00:01:18.918
Mm-hmm.

00:01:19.338 --> 00:01:21.289
Your skin gets dry, your nails get brittle.

00:01:22.159 --> 00:01:22.759
It's not good.

00:01:23.358 --> 00:01:28.218
Yeah, I think in general, you know, low iron is referred to as anemia and that can have all kinds of issues.

00:01:28.218 --> 00:01:30.379
I think you can also pass out stuff like that.

00:01:30.769 --> 00:01:31.039
Yeah.

00:01:31.039 --> 00:01:31.099
Yeah.

00:01:31.879 --> 00:01:37.429
So, um, obviously for any of these, the best way to find out if you're actually deficient is with a blood test.

00:01:38.024 --> 00:01:43.063
Um, so if you don't want to take a bunch of vitamins or supplements, you can just get a blood test.

00:01:43.093 --> 00:01:45.944
Um, you can probably get it through your doctor if you have an actual concern

00:01:46.183 --> 00:01:52.004
or pro tip, you could just go donate blood and they'll test you for your iron for free.

00:01:52.004 --> 00:01:53.653
And then sometimes you get a cool shirt.

00:01:53.743 --> 00:01:54.793
That is a good pro tip.

00:01:55.634 --> 00:01:58.009
They actually tell you what your iron is or just if it's low.

00:01:58.578 --> 00:02:00.438
Well, just if it's low, sometimes they'll tell you.

00:02:00.528 --> 00:02:04.638
That's all you really need to know though, like, is it 1214, whatever they usually tell you.

00:02:04.938 --> 00:02:05.058
That's

00:02:05.058 --> 00:02:05.539
pretty cool.

00:02:05.778 --> 00:02:05.959
Yeah.

00:02:06.828 --> 00:02:19.848
Um, so as far as food goes, the top five vegan sources of iron are lentils, spinach, tofu, kidney beans, and swiss charred, and also a bunch of the other dark leafy greens.

00:02:19.848 --> 00:02:22.729
So that's typically where you're gonna get that from in your diet.

00:02:22.729 --> 00:02:23.929
So if you just.

00:02:24.813 --> 00:02:27.604
Try to get leafy greens in a lot of your meals.

00:02:27.633 --> 00:02:30.663
You know, you'll get lentils probably pretty naturally on a vegan diet.

00:02:31.084 --> 00:02:33.693
Um, and tofu, and tofu and beans.

00:02:33.693 --> 00:02:38.824
I mean, these are all kind of things we're, we're rotating around as staples anyway, so as long as you're getting.

00:02:39.394 --> 00:02:40.774
Uh, a diverse mix of those.

00:02:40.774 --> 00:02:49.473
You probably won't run into iron issues, but, uh, it's one of those things, you know, your doctor will probably see on your regular blood work if you actually go to the doctor like you're supposed to.

00:02:49.984 --> 00:02:55.984
So if it turns out you are actually low on iron and you go to your doctor, they'll probably tell you to take an iron supplement.

00:02:56.343 --> 00:02:57.813
So there are a lot of these you can get.

00:02:57.813 --> 00:02:59.704
Some of 'em can cause issues with your stomach.

00:02:59.704 --> 00:03:03.274
So there's a couple out there that market specifically like gentle on your stomach.

00:03:03.508 --> 00:03:04.139
Yes.

00:03:04.229 --> 00:03:12.359
I had this where I was taking one in the morning without food, you know, 'cause I don't listen or read directions on the bottle.

00:03:12.419 --> 00:03:12.688
Yeah.

00:03:12.748 --> 00:03:15.989
Anyways, it was making me throw up and I was like, why am I throwing up in the mornings?

00:03:16.288 --> 00:03:18.209
And it was because of my iron supplement.

00:03:18.209 --> 00:03:20.429
So now I take it with food and usually at night.

00:03:21.169 --> 00:03:22.308
Yeah, that's a good idea.

00:03:22.878 --> 00:03:26.718
Um, but you also wanna make sure you take it with some vitamin C that helps the iron absorb.

00:03:27.109 --> 00:03:32.989
And then also, uh, for vegans, the plant-based version of iron is referred to as non-heme iron.

00:03:33.288 --> 00:03:39.199
That's actually a little harder to absorb, so you really wanna make sure you take it with that vitamin C, and you might even need a little bit higher dose.

00:03:39.199 --> 00:03:42.843
And that's why we want to try to get extra through all of our, you know, dark leafy vegetables and things throughout.

00:03:44.074 --> 00:03:51.484
Also fun fact cooking in a cast iron skillet actually adds non-heme iron to your food, so it can actually help supplement.

00:03:51.484 --> 00:03:57.153
I saw something said, uh, in some cases it can add up to 16% to the iron content of the food.

00:03:58.174 --> 00:03:59.554
I've never used one of those.

00:03:59.854 --> 00:04:01.683
Yeah, I tried a couple times.

00:04:01.683 --> 00:04:02.193
I'm not very good at it.

00:04:02.899 --> 00:04:03.799
My mom's good at it.

00:04:03.799 --> 00:04:08.329
I can't never manage to actually cook one without making stuff stick all over it so I don't have the magic touch.

00:04:08.359 --> 00:04:12.679
You have that problem with all pans, so it's not just cast iron specific.

00:04:12.679 --> 00:04:13.639
That's a really good point.

00:04:13.758 --> 00:04:14.088
I guess

00:04:15.199 --> 00:04:16.908
who can destroy an always pan?

00:04:17.149 --> 00:04:17.988
You can.

00:04:18.738 --> 00:04:20.298
It's not so always anymore.

00:04:23.149 --> 00:04:23.389
All right.

00:04:23.449 --> 00:04:25.608
Next up on our list is vitamin B12.

00:04:26.059 --> 00:04:27.574
Uh, vitamin B12 is the one that's.

00:04:28.088 --> 00:04:31.178
Uh, almost impossible to get from plant sources.

00:04:31.569 --> 00:04:37.778
Uh, there are actually some mushrooms and seaweed that have B12, but it's really not a reliable source of it.

00:04:38.809 --> 00:04:42.769
So, uh, you may not know B12 actually comes from bacteria.

00:04:43.189 --> 00:04:52.939
So now with modern agriculture, the way they clean and wash our foods, the bacteria doesn't really make it into the plant sources we eat anymore.

00:04:53.358 --> 00:04:56.509
So we're all screwed if there's a zombie apocalypse.

00:04:56.629 --> 00:04:57.019
Yeah.

00:04:57.019 --> 00:04:57.978
On the B12 front,

00:04:58.668 --> 00:05:00.048
that's, uh, that's true.

00:05:01.129 --> 00:05:03.588
I wonder if you could, uh, grow the bacteria somehow.

00:05:03.588 --> 00:05:03.738
I dunno.

00:05:04.098 --> 00:05:04.548
Mm.

00:05:05.059 --> 00:05:06.144
My thing is like.

00:05:07.129 --> 00:05:11.869
If I feel a zombie apocalypse is coming, I'm just gonna go grab all the B12 from the stores.

00:05:12.798 --> 00:05:17.119
Yeah, well I think I, we'll probably be pretty well stocked up on nutritional yeast anyway.

00:05:17.119 --> 00:05:20.033
And nutritional yeast is one of the good sources of B12 vegan.

00:05:20.033 --> 00:05:20.274
That's true.

00:05:21.199 --> 00:05:22.218
That's true in vo life.

00:05:22.519 --> 00:05:22.579
Yeah.

00:05:24.394 --> 00:05:31.593
Yeah, so some of the sources other than the, uh, the mushrooms and seaweed you can't really rely on are some of the enriched or fortified vegan options.

00:05:31.593 --> 00:05:40.834
So they usually do this with nutritional yeast, some cheeses, some of the, uh, plant-based milks, and a lot of the cereals we'll all have, uh, B12 fortified.

00:05:41.689 --> 00:05:46.879
Um, B12 is also water soluble, so you can't really overdose on it.

00:05:47.149 --> 00:05:50.149
Uh, mostly you'll just pee out all the, the extra that you take.

00:05:50.149 --> 00:06:02.238
So if you do look at some B12 supplements, you'll see a lot of the times they're like really high doses, like 12000% of your daily value, and one that's because it doesn't absorb super well in a supplement form.

00:06:02.598 --> 00:06:07.999
And two, since there's such a low risk of overdose, they just give you a high dose to make sure you're getting the daily allowance.

00:06:08.149 --> 00:06:09.434
Yeah, they even do B12 shots.

00:06:10.684 --> 00:06:11.014
Yeah.

00:06:11.019 --> 00:06:12.004
You have, have you ever had one?

00:06:12.153 --> 00:06:13.834
I've never had one, but I know that's really common.

00:06:13.983 --> 00:06:14.704
I got one.

00:06:15.723 --> 00:06:16.084
Yeah.

00:06:16.173 --> 00:06:19.204
Not only do do, will a doctor give you a B12 shot?

00:06:19.204 --> 00:06:22.173
I think there are like just fun places to go.

00:06:22.173 --> 00:06:22.233
Yeah.

00:06:22.444 --> 00:06:23.463
People get B12 shots.

00:06:23.673 --> 00:06:24.213
Exactly.

00:06:24.213 --> 00:06:25.593
They gave it to me at work once.

00:06:25.593 --> 00:06:25.653
Yeah.

00:06:25.774 --> 00:06:26.973
During like a health fair.

00:06:27.064 --> 00:06:27.454
Yeah.

00:06:27.574 --> 00:06:32.673
Um, I don't know if it actually did anything or if I was like, oh, this is supposed to make me feel better, and then it did.

00:06:32.764 --> 00:06:33.634
I'm not really sure.

00:06:34.129 --> 00:06:44.418
Another fun fact for B12, the form of B12 that's in the fortified foods and supplements is actually easier to absorb than the form of B12 that is in animal derived products.

00:06:44.809 --> 00:06:47.928
So, uh, that's a win for the vegans, I guess.

00:06:47.928 --> 00:06:48.348
That's right.

00:06:48.408 --> 00:06:52.639
You know, a lot of, uh, a lot of people who aren't vegan also have a B12 deficiency.

00:06:52.668 --> 00:06:52.759
Yeah.

00:06:52.939 --> 00:06:59.509
Even when I was, you know, pre vegan, I took a B12 supplement pretty regularly'cause it's still something a lot of people, uh, have issues with.

00:07:00.249 --> 00:07:04.749
All right, so another one you might be missing out on, especially now that it's wintertime, is vitamin D

00:07:05.829 --> 00:07:07.538
and where, where do you get vitamin D from?

00:07:07.658 --> 00:07:09.399
Normally you get vitamin D from the sun

00:07:09.423 --> 00:07:10.134
whose sun.

00:07:12.968 --> 00:07:18.879
So sunlight is actually the best source of vitamin D. Uh, it hits our skin and turns into the vitamin in our.

00:07:19.249 --> 00:07:21.139
Essentially that's a simplified form of that.

00:07:21.588 --> 00:07:24.769
Um, but in the winter, we're all arms are covered up and everything.

00:07:24.769 --> 00:07:27.259
When we go outside, even if there is sun, we're pretty covered up.

00:07:27.264 --> 00:07:28.038
We're, we're not.

00:07:28.038 --> 00:07:28.158
That's

00:07:28.158 --> 00:07:28.968
me in the summer too.

00:07:29.629 --> 00:07:30.259
That's a good point.

00:07:30.259 --> 00:07:30.829
I get cold.

00:07:31.968 --> 00:07:34.968
So, uh, most people should probably take a supplement for this.

00:07:35.358 --> 00:07:40.819
Um, you might even need to take it year round, but you should probably definitely supplement this in the winter just to cover your bases.

00:07:41.358 --> 00:07:44.449
Um, there are some food sources of it for vegans.

00:07:44.449 --> 00:07:45.678
You can get it from mushrooms.

00:07:46.053 --> 00:07:54.093
And again, like fortified things like fortified milks, fortified tofu, those have vitamin D. Typically the supplement form is gonna be vitamin D three.

00:07:54.423 --> 00:07:58.113
So if you're looking for a supplement, uh, and you see D three, that is the one you need.

00:07:58.863 --> 00:08:08.103
Um, also, if you're gonna take a vitamin D three supplement, you should take a, take it with vitamin K two and you can find supplements that are actually combined D three and K two.

00:08:08.434 --> 00:08:09.634
And that's just because if you take.

00:08:09.908 --> 00:08:12.399
Vitamin D three, especially in high doses on its own.

00:08:12.908 --> 00:08:19.569
Uh, it can cause some calcium to get into your bloodstream and that can do bad things for your arteries and tissues.

00:08:19.569 --> 00:08:25.478
So if you take it with K two, that pulls the calcium more into the bones and other places where it belongs.

00:08:26.079 --> 00:08:26.108
Okay.

00:08:26.108 --> 00:08:27.309
D three and K two.

00:08:27.338 --> 00:08:29.319
Does that sound like something from Battleship?

00:08:30.488 --> 00:08:32.469
Yeah, you sunk my battleship.

00:08:32.469 --> 00:08:32.528
Yeah.

00:08:32.589 --> 00:08:33.099
Yeah.

00:08:33.849 --> 00:08:34.178
So

00:08:34.178 --> 00:08:38.528
if you do D three and K two, you'll sink your own battleship.

00:08:40.369 --> 00:08:44.778
Or not, you won't sink your battleship anyway.

00:08:44.778 --> 00:08:45.408
You should do that.

00:08:45.469 --> 00:08:49.698
Well, you'll be happy because you won't have a vitamin D deficiency.

00:08:49.999 --> 00:09:00.469
Oh, also, vitamin D is a fat soluble vitamin, so you'll want to take it with some sort of, uh, fat, you know, eat food with oil or something when you take your vitamin D to help it absorb.

00:09:00.979 --> 00:09:03.739
If you're taking omegas, could you take it with that?

00:09:04.278 --> 00:09:05.089
Yeah, that helps.

00:09:05.298 --> 00:09:06.634
Um, you probably want a little more.

00:09:07.703 --> 00:09:08.333
More fat.

00:09:08.364 --> 00:09:09.083
A little more fat.

00:09:09.563 --> 00:09:11.153
So shove it in an avocado.

00:09:11.543 --> 00:09:11.874
Yeah.

00:09:11.994 --> 00:09:12.653
That's a good plan.

00:09:12.864 --> 00:09:12.953
Mm-hmm.

00:09:14.484 --> 00:09:23.813
Well, actually they have, uh, vitamin D also, Ty a lot of the time will come in drops, so you can do little drops into your avocado and make it taste really terrible because that stuff does not taste good and drop it for 'em.

00:09:24.323 --> 00:09:25.764
Oh yeah, you do eat the drops, don't you?

00:09:25.764 --> 00:09:25.793
Uh,

00:09:26.063 --> 00:09:27.923
sometimes I, I don't like them very much.

00:09:27.953 --> 00:09:28.193
Okay.

00:09:28.193 --> 00:09:31.104
The next one that, uh, vegans can have trouble with is zinc.

00:09:31.433 --> 00:09:34.344
Zinc is important for your immune function, fighting infections.

00:09:34.788 --> 00:09:39.168
Uh, you can get this from beans and lentils and some of those same foods you get iron from.

00:09:39.168 --> 00:09:42.528
So, um, you know, make sure you eat your beans again.

00:09:43.278 --> 00:09:45.019
Also, zinc has the coolest name.

00:09:45.168 --> 00:09:46.519
Be like a good kid's name.

00:09:46.729 --> 00:09:47.719
It is a really cool name.

00:09:48.708 --> 00:09:50.089
Kind of sounds like a superhero name.

00:09:50.094 --> 00:09:50.104
Yeah.

00:09:50.744 --> 00:09:50.894
Yeah.

00:09:50.953 --> 00:09:56.744
Also we have iodine iodine's important for thyroid function and uh, it's pretty hard to get as a vegan.

00:09:57.104 --> 00:09:58.874
You can get it from seaweed.

00:09:58.933 --> 00:10:03.974
The problem with, uh, seaweed, and it would be nori seaweed is the one people typically use for this.

00:10:03.974 --> 00:10:10.303
But the problem is, uh, seaweed is not a very consistent dose of iodine.

00:10:10.844 --> 00:10:15.854
So you can actually get seaweed that has way more or way less than is kind of the average.

00:10:16.004 --> 00:10:19.783
And if you eat a lot of seaweed, that happens to have way more, um, you can.

00:10:20.359 --> 00:10:24.078
Get too much iodine, you can start wreaking havoc kind of on your thyroid function.

00:10:25.308 --> 00:10:26.389
Yeah, just be careful.

00:10:26.538 --> 00:10:30.274
'cause yeah, the thyroid function, uh, it's pretty important.

00:10:30.624 --> 00:10:30.913
Yeah.

00:10:32.328 --> 00:10:40.673
Uh, some other options are basically an iodine supplement or they also have, uh, iodized salt you can use in replacement for your normal salt.

00:10:41.239 --> 00:10:44.839
Yeah, just be careful and make sure you actually need to take it before you take that.

00:10:44.899 --> 00:10:48.619
Yeah, I don't, I don't think this is a supplement where every vegan should take it or anything like that.

00:10:48.619 --> 00:10:48.933
No, no.

00:10:49.009 --> 00:10:50.298
It's not like B12.

00:10:50.418 --> 00:10:50.719
Okay.

00:10:51.109 --> 00:10:52.759
Next is, uh, calcium.

00:10:53.418 --> 00:10:59.568
Uh, a lot of people have concerns about calcium going onto a vegan diet, but we do actually have a lot of options for calcium.

00:10:59.568 --> 00:11:01.158
We have kale, broccoli.

00:11:01.764 --> 00:11:03.774
Chickpeas fortified milks.

00:11:03.803 --> 00:11:10.583
Um, I usually get my basically daily allotment from like a almond milk or an oat milk or something like that.

00:11:10.583 --> 00:11:11.663
That's just the easiest way.

00:11:12.533 --> 00:11:21.928
Um, most vegans, you know, they've found it across a couple of studies, don't get enough calcium, so you want to at least make sure you're paying attention and trying to get some calcium for the day.

00:11:22.229 --> 00:11:28.769
Maybe use something like chronometer just to make sure, you know, for a week or two that you're, you're kind of hitting the daily allowance on average.

00:11:29.278 --> 00:11:36.298
Um, you might need to supplement calcium if you're really not able to get it into your diet in a way that works for you.

00:11:36.658 --> 00:11:44.683
But if you can, you want to try to avoid it, you, you don't really want to get too much calcium in a supplement, so I really recommend just trying to get it through food.

00:11:45.573 --> 00:11:47.193
Next Omega threes.

00:11:47.193 --> 00:11:54.573
We talked about these a little bit in the macronutrients episode, but a lot of people don't get enough Omega threes, and this is not just a vegan issue.

00:11:54.903 --> 00:11:57.663
A lot of omnivores will supplement fish oil.

00:11:57.964 --> 00:12:06.094
We have algae oil we can use, which is the same forms EPA and DHA of omega threes, which is just a fatty acid, a form of fat.

00:12:06.124 --> 00:12:09.244
Oh, and I've always heard omnivores complaining that.

00:12:09.283 --> 00:12:11.953
They're omega threes, give them fish burps.

00:12:11.953 --> 00:12:14.144
But I don't have that issue with the algae ones.

00:12:14.144 --> 00:12:15.614
I've never taken the fish ones though.

00:12:15.764 --> 00:12:23.024
Yeah, so algae oil, Nordic Naturals has a really nice algae oil and you can get other vegan Omega-3 supplements.

00:12:23.053 --> 00:12:25.724
They come in a form called a LA that.

00:12:25.778 --> 00:12:29.349
It kind of converts the EPA and DHA, but it doesn't convert very well.

00:12:29.349 --> 00:12:39.849
But if you use the uh, Nordic Naturals algae oil, or mely any other algae oil, it will have directly the EPA and DHA forms that are better for supplementation.

00:12:39.908 --> 00:12:42.129
Isn't this one of the ones that's tied to longevity too?

00:12:42.408 --> 00:12:44.899
Like they've had studies that say you should be taking these.

00:12:45.139 --> 00:12:45.408
Yeah.

00:12:45.408 --> 00:12:50.719
Omega-3 is good because it fixes what we talked about before, kind of the Omega-3 to omega six ratio.

00:12:51.048 --> 00:12:59.509
You want to have a lot more omega threes than you're probably already getting to help prevent heart disease and uh, you know, improve your longevity, like you said, and things along that line.

00:13:00.094 --> 00:13:02.553
So that's really all the, uh, micronutrients.

00:13:02.583 --> 00:13:10.203
So if you want an easy way to kind of, uh, check all these boxes, there is a multivitamin for plant-based people, uh, that I like to use.

00:13:10.203 --> 00:13:11.943
You know, not associated with them or anything.

00:13:11.943 --> 00:13:12.964
I just happen to like it.

00:13:13.083 --> 00:13:14.644
And it's not really that expensive.

00:13:14.764 --> 00:13:16.833
Uh, it's about the same price as any other multivitamin.

00:13:17.254 --> 00:13:18.303
It's called Holier.

00:13:18.724 --> 00:13:21.423
Uh, basically they just have six or seven ingredients.

00:13:22.053 --> 00:13:24.844
And they're just the ones that plant-based people have issues getting.

00:13:25.323 --> 00:13:30.214
Um, and you can get, you know, refills in a little pouch and keep using the same glass bottle over and over.

00:13:30.214 --> 00:13:32.884
And they come in the mail super easy once a month.

00:13:33.423 --> 00:13:34.803
Um, so that's the, and they're

00:13:34.803 --> 00:13:35.344
pretty.

00:13:35.749 --> 00:13:35.928
They're

00:13:35.928 --> 00:13:36.229
pretty.

00:13:36.229 --> 00:13:36.499
Yeah.

00:13:36.499 --> 00:13:39.078
They like kind of are see-through and you can see all the little, little

00:13:39.078 --> 00:13:39.918
green beads.

00:13:39.918 --> 00:13:39.928
Yeah.

00:13:39.928 --> 00:13:40.818
Little all the beads and

00:13:40.818 --> 00:13:42.349
components inside the vitamins.

00:13:42.349 --> 00:13:43.668
They're so cute.

00:13:43.668 --> 00:13:44.269
They're really cool.

00:13:44.629 --> 00:13:47.509
Um, so anyway, that's the one I use just because it's pretty limited.

00:13:47.509 --> 00:13:49.158
I don't get a whole bunch of vitamins I don't need.

00:13:49.653 --> 00:13:49.943
Yeah.

00:13:49.948 --> 00:13:50.119
Yeah.

00:13:50.389 --> 00:13:55.278
I was using home, but I think I'm gonna switch to holier just 'cause uh, I have a lot of bottles of things.

00:13:55.339 --> 00:13:55.639
Yeah.

00:13:55.849 --> 00:13:57.739
I don't wanna have a lot of bottles of things.

00:13:57.744 --> 00:13:57.783
Yeah.

00:13:58.158 --> 00:14:01.129
Yeah, so we'll put a link to that in the show notes.

00:14:01.129 --> 00:14:03.048
It's not a special affiliate link or anything.

00:14:03.048 --> 00:14:04.009
We don't get anything for it.

00:14:04.038 --> 00:14:04.519
It's just a,

00:14:04.729 --> 00:14:05.599
because they don't know who we are.

00:14:08.899 --> 00:14:09.259
Cool.

00:14:09.469 --> 00:14:13.639
All right, so now we have some recipes coming up this week.

00:14:14.028 --> 00:14:16.548
They're not out yet, but we wanted to give a little sneak peek of 'em.

00:14:16.609 --> 00:14:20.149
So we had a high protein granola bar that we made.

00:14:20.479 --> 00:14:20.899
Yes.

00:14:20.899 --> 00:14:21.828
With TVP.

00:14:21.889 --> 00:14:23.839
Had some craisins and chocolate chips in it too.

00:14:23.928 --> 00:14:24.979
I thought it turned out pretty good.

00:14:24.979 --> 00:14:26.058
Yeah, it was really tasty.

00:14:26.063 --> 00:14:26.524
It was like a little.

00:14:27.224 --> 00:14:29.744
Kinda like a little protein bar, but, uh, granola style.

00:14:29.803 --> 00:14:30.283
I liked it a lot.

00:14:30.283 --> 00:14:30.433
Yeah.

00:14:30.854 --> 00:14:31.634
Easy to make too.

00:14:31.874 --> 00:14:32.053
Yeah.

00:14:32.053 --> 00:14:33.793
But we also had a Caesar salad.

00:14:33.793 --> 00:14:34.693
That was super good.

00:14:35.384 --> 00:14:35.953
Yes.

00:14:35.953 --> 00:14:41.114
We figured out how to make Caesar dressing out of silk and tofu and I thought it was pretty damn close.

00:14:41.413 --> 00:14:42.433
Yeah, I thought so too.

00:14:42.614 --> 00:14:42.943
Uh,

00:14:43.033 --> 00:14:50.744
and we made these like little garlicy, uh, seasoned, like TVP croutons kind of.

00:14:50.864 --> 00:14:51.109
Oh yeah.

00:14:51.438 --> 00:14:52.489
Yeah, those were really good for the

00:14:52.489 --> 00:14:52.938
salad.

00:14:52.938 --> 00:14:59.479
I thought they were really good and they added some protein and kind of took the place of what you would normally put croutons on a Caesar.

00:14:59.719 --> 00:15:01.278
Yeah, they had a good texture, helped.

00:15:01.278 --> 00:15:03.828
We also made a pretty cool lasagna that tasted really good.

00:15:04.219 --> 00:15:04.879
What was in that one?

00:15:05.599 --> 00:15:16.644
Uh, so we made ricotta out of tofu and then I was lazy and so I just dumped pasta sauce in there and I accidentally used two different types of pasta sauce because I ran out of one.

00:15:17.433 --> 00:15:18.214
Yeah, accidentally.

00:15:18.214 --> 00:15:20.104
But now I think it might be like a trademark thing.

00:15:20.134 --> 00:15:20.788
Yeah, it was pretty good.

00:15:21.183 --> 00:15:22.024
It was pretty good.

00:15:22.953 --> 00:15:23.073
Yeah.

00:15:23.073 --> 00:15:23.974
It was like a what?

00:15:23.974 --> 00:15:24.964
The normal pasta sauce.

00:15:24.964 --> 00:15:27.989
And then we finished it with a, the bo boong bolognese sauce.

00:15:27.989 --> 00:15:28.188
Yeah.

00:15:28.188 --> 00:15:29.028
Like a vegan po.

00:15:29.374 --> 00:15:29.884
I don't know.

00:15:29.943 --> 00:15:30.964
That's such a fancy word.

00:15:30.964 --> 00:15:31.714
I, I've never

00:15:31.744 --> 00:15:32.673
belonged enough sauce.

00:15:32.673 --> 00:15:33.229
I know what, but

00:15:33.229 --> 00:15:34.028
it's very fancy word.

00:15:34.563 --> 00:15:34.833
Yeah.

00:15:34.864 --> 00:15:38.104
And then, uh, the last one we had was nutter butter.

00:15:38.104 --> 00:15:40.469
Pie slash cheesecake.

00:15:40.469 --> 00:15:40.479
Cheesecake.

00:15:41.188 --> 00:15:46.798
Yeah, it's a lot like the peanut butter cheesecake, but we also threw in some nutter butters that we happen to have leftover.

00:15:47.519 --> 00:15:49.979
Yeah, I think it gave it a little more of a, a dense texture.

00:15:49.979 --> 00:15:50.879
It was really, yeah.

00:15:50.879 --> 00:15:51.928
It was nice in peanut buttery.

00:15:51.928 --> 00:15:52.783
Very peanut buttery.

00:15:53.009 --> 00:15:53.759
Yeah, it was very good.

00:15:54.629 --> 00:16:03.599
And I had a potluck at work this week, and I made the broccoli salad and I made the, uh, the chocolate cheesecake.

00:16:04.249 --> 00:16:06.259
Just on a cookie crust, not a TVP crust.

00:16:06.379 --> 00:16:06.499
Yeah.

00:16:06.708 --> 00:16:09.739
And, uh, people liked it, or at least they lied to me.

00:16:10.038 --> 00:16:11.359
Well, you and told me they liked it.

00:16:11.389 --> 00:16:12.619
Well, you didn't, you didn't bring much back home.

00:16:12.619 --> 00:16:14.778
So I think that's a pretty good indication that they liked it

00:16:15.078 --> 00:16:18.979
or they like me enough to pretend to eat the food they don't like, and either way, I'm happy.

00:16:19.009 --> 00:16:20.989
So, I mean, that's pretty much the same, right?

00:16:21.469 --> 00:16:21.918
All right.

00:16:21.948 --> 00:16:23.359
So that's it for this week.

00:16:23.418 --> 00:16:27.019
Uh, next week we're gonna have another kind of vegan focused episode.

00:16:27.318 --> 00:16:36.288
We're gonna be talking about debunking some of the vegan myths and, you know, maybe easing your mind on some of the hesitations you might have about going vegan or trying a plant-based diet.

00:16:36.979 --> 00:16:37.339
I'm excited.

00:16:37.849 --> 00:16:38.208
Me too.

00:16:38.208 --> 00:16:47.989
I think that'll be really cool because there's a lot of stuff out there that, you know, there's a little bit of truth in everything, but there's a lot of stuff out there that one is really not as big of a deal as you think it is when you actually switch to be vegan.

00:16:48.379 --> 00:16:50.869
And two is just really, um.

00:16:51.178 --> 00:16:53.428
Not relevant at all, actually.

00:16:53.428 --> 00:16:53.999
There were a lot of those.

00:16:54.749 --> 00:16:55.078
Yes.

00:16:55.078 --> 00:16:56.308
I had a very angry lady.

00:16:56.899 --> 00:17:04.548
On Instagram tell me that, um, my skin was terrible and that my gut was leaking or something because I eat tofu.

00:17:04.548 --> 00:17:09.019
Mm. Um, don't know what that was based on, but it was weird.

00:17:09.229 --> 00:17:11.388
And yeah,

00:17:11.598 --> 00:17:15.499
it's pretty impressive to make a medical diagnosis like that through a comment.

00:17:15.578 --> 00:17:15.699
That's,

00:17:16.088 --> 00:17:16.479
I know,

00:17:16.568 --> 00:17:17.108
pretty impressive.

00:17:17.828 --> 00:17:21.368
I didn't even have any pictures on Instagram for her to comment on my skin.

00:17:21.368 --> 00:17:22.179
It was odd.

00:17:23.618 --> 00:17:25.058
You didn't have pictures of your leaky gut?

00:17:25.209 --> 00:17:25.689
No.

00:17:26.469 --> 00:17:28.088
I don't know how she knows I have a leaky gut.

00:17:28.088 --> 00:17:28.148
Oh,

00:17:28.148 --> 00:17:28.209
wow.

00:17:28.898 --> 00:17:29.288
That's, yeah.

00:17:29.409 --> 00:17:29.743
Very impressive.

00:17:29.743 --> 00:17:32.558
I don't, I don't know what that is, but I'm pretty sure I don't have one.

00:17:33.368 --> 00:17:33.608
Okay.

00:17:33.608 --> 00:17:39.368
Well, hope, uh, you learned some stuff about micronutrients and we're looking forward to talking to you next week about the Vegan Myths.

00:17:39.368 --> 00:17:41.378
So hope everybody has a good week.

00:17:41.469 --> 00:17:42.864
Uh, do you wanna say bye Bye.

00:17:43.118 --> 00:17:43.772
Bye everybody.