In this episode, Sarah talks with Lynne Bowman author of the cookbook Brownies for Breakfast: A Cookbook for Diabetics and the People that Love Them. Lynne has an amazing story of how she changed her diet and lifestyle to improve her diabetes diagnosis – and now 30 years later her numbers are barely in the diabetic range! Lynne wrote this cookbook to inspire others living with diabetes that they can manage their disease by adopting a diet rich in plant foods – and with just a few tweaks you can have brownies for breakfast that taste amazing and are made with whole food ingredients. You will be inspired by Lynne’s story and also her helpful tips on how to get your kids involved more in the kitchen (it actually starts at the grocery store!) and really how a chronic disease diagnosis does not have to be the end and how adopting a plant based diet doesn’t have to be complicated!
Learn about Lynne: https://lynnebowman.com/
Connect with Lynne: https://www.instagram.com/lynneparmiterbowman/
Sarah @ Bowl of Life Podcast (00:00:00):
This is such a fun conversation today with Lynne Bowman, author of Brownies for Breakfast, I loved Lynne’s common sense approach to eating plant-based and to taking care of ourselves and reversing or improving our chronic illness. Lynne herself has type two diabetes, but through changes to her eating and lifestyle, mainly through eating a whole food plant-based diet, her numbers are barely in the diabetic range. Now we talked not only about her cookbook, which is such an easy practical cookbook that anyone should have it. But also we talked about how to get your kids involved in the nutrition process early by having them help shop, read labels, cook together, and eat in community together. You are going to love this conversation. I sure did. As a reminder, you can find all the show notes on our sponsored blog, bad to the bowl .com forward slash 47. Once again, that’s bad to the bowl .com forward slash 47.
Sarah @ Bowl of Life Podcast (00:01:07):
Let’s dive in and meet when it’s time to adapt to a plant-based palette, minimize waste and respect our environment. Hello, we are Joe and Sarah Hayes, and we are the hosts of the bull of life podcast, where we are encouraging you to join the plant forward food movement. It’s time for vegetables to move from the side of your plate to the center. And we are here each week to help you do that. So increasing your vegetable consumption and limiting your animal protein sounds like a win-win to you go grab a spoon or fork, and let’s dive in to learning more about how you can be plant forward.
Sarah @ Bowl of Life Podcast (00:01:46):
Hello, and welcome back to the full of life podcast. Today. I’m excited to introduce you to Lynne Bowman, author of the book, brownies for breakfast, a cookbook for diabetics and the people who love them. And Lynne, I won’t give away too much of her story here, but she we’ve just had so much fun chatting before I hit record on this podcast. And she is so wise. And even today, you know, after she took matters into her own and, and kind of changed her diet and all of that 30 years later from her diagnosis, her numbers are barely in the diabetic range, if at all right. So we’re going to talk about our book. We’re going to talk about her journey and I just love conversations like this and connecting with amazing people. So let’s dive in and meet Lynne.
Lynnee Bowman (00:02:40):
Hi, I am so happy to be here and I love the way you introduced it. Sarah, thank you. Because I wanted the book to be a conversation. I really wanted people to feel comfortable inside the pages and see themselves inside the pages. And it’s, it is really super easy recipes, most of them, and it’s about half story and about half recipes. And I was hoping that someone would be able to get all the way through or open it up anywhere and go what’s this. It’s a V and I’m also proud that it’s a recipe book with actually pictures of dogs and a weasel in it. So yeah, I think this may be the only cookbook ever to have a picture of a weasel in it, just so you know,
Sarah @ Bowl of Life Podcast (00:03:31):
Well, there’s gotta be a story there. I can’t let this pass by without asking you why there, why is there a picture of the weasel in the book?
Lynnee Bowman (00:03:38):
One of my subheads is I almost weaseled on writing the book. It was going to be a big deal to write the book. And my daughter, who is a a medical, she is a nurse practitioner begged me to write the book because she, her, her specialty is gerontology. And she, I tell the story in the book of how she was tending to an older guy. And she said, ma, he he’s a vet and he’s about your age. And he’s about to lose his leg. And I told her about your book. I told him, you were writing a book with great yummy food, simple for diabetics. And he said, tell your mom to write that book, write that book. I wish she had written that book for me. So in a way I’m writing it for him and I’m writing it for my daughter and I’m writing it for all of y’all because nobody wants to have any kind of a chronic disease. And diabetes is largely preventable. Type one is not particularly preventable. They’re making research, you know, along those lines. And is that there are some culprits that have been found in in youth diabetes. Milk is a suspect by the way. Yeah. but the, the purpose for the book is to help all of us avoid having chronic disease and something like 80% of the chronic disease in this country is avoidable. It’s preventable. You need to eat well and sleep well and do a little bit of exercise, not too hard, so
Sarah @ Bowl of Life Podcast (00:05:27):
Right. Why don’t we make it so confusing, right? Why don’t we follow?
Lynnee Bowman (00:05:32):
And it’s all right. I’ll tell you about all of it. So, and, and I brought up sleep just then, which to me is fascinating. When you look at the relationship between sleep and diet, a lot of people don’t really make that connection that you cannot sleep well, if you don’t eat well and you can’t, and there’s research behind this and I cite all of it. You can’t eat well if you don’t sleep well. So it works both ways and you can only heal when you are in deep sleep. Mm. Yeah,
Sarah @ Bowl of Life Podcast (00:06:09):
I think I was just listening to ’em and I’m sure you’re familiar with that book. How not to die? Oh, I love the book. Yes, yes. And he talks a lot about that, about how your body repairs itself at night during the sleep cycle.
Lynnee Bowman (00:06:21):
And in fact, yeah, the author of that book, Dr. Michael Greger is one of the guys who really pushed me along in this journey because I had the book about, I don’t know, a third, a half written. And I suddenly got a notion that I had to go to this conference in Oakland, California called the plan traditions conference, which was a gathering of MDs docs from all over the world who believed in healing with food. And as a result, we’re kind of on the outer fringes of the medical community, but respected surgeons and, you know, every Stripe of doctor. So I signed up and, and showed up. And for five days I watched the dreaded PowerPoint presentation from eight in the morning until eight o’clock at night, just one after another of doctors like Dr. Greger, he was one of the presenters talking about what they see that is the result of how people are eating.
Lynnee Bowman (00:07:33):
And of course, they’re talking about the American diet today, and they talked about doing surgeries on eight nine-year-old children, finding their veins full of plaque and all of the other things that they see that are a result of people eating, processed food and animal foods. And then one of the big revelations for me you talk about your journey. As a, as a diabetic, I had always believed, and it was pretty much standard issue that it was carbs. And I just needed to keep those carbs down all the time. And I knew how to keep the carbs low. And I did that and I exercised. But what happened at this plan traditions conference was there were a number of quite dramatic convincing presentations at the cellular level talking about what animal fat did to cause diabetes.
Sarah @ Bowl of Life Podcast (00:08:30):
Yeah. That’s what I say. Yeah. Because like you just said, you always hear it preach the carbs, the carbs, the car.
Lynnee Bowman (00:08:37):
Yeah. Yes. So we looked at these big giant slides of these cells doing this and that, and it has to do with the cellular uptake of glucose and in a very repeated in the crudest way. But it’s, it’s that the animal gets in the way, it, it makes a coding around cells that the glucose can’t get through to be taken up, to become the energy that you’re trying to get. So I wa I just, it was a head slapper for me because of course the bad news was I had go home and rewrite this book with this in mind. And the good news was, I thought, okay, okay, I get it. And as I was saying, leaving, in fact, my husband picked me up because it’s about an hour from my house. And I got in the car and I gave up a little, little short version of what was happening.
Lynnee Bowman (00:09:32):
And I said, I’m well, I’m vegan, I’m vegan as of right now. And to my great surprise, he said, I’m in, huh. And so that was September of 2019, I had just had my blood work done. So six months later, I had it tested again. And lo and behold, I had gone down three points in my hemoglobin A1C. Now, if you don’t know what that is, I want you to, to know what it is because hemoglobin A1C is the test that, that tells whether you on average have high blood sugar. It’s not the test of how you are today or how you are this hour. It’s a test that you typically start getting in your forties or fifties. If you are suspected of being a diabetic, then your, your doc will probably want that blood work. And I was here I 70 at the time, I was what, 73, 74.
Lynnee Bowman (00:10:37):
And I reduced pretty dramatically my blood group, my average blood glucose. And my physician said that just doesn’t happen at your own. And I’ve said, yes, it did. So, so I was really inspired even more than to finish the book, but to move to what the book is essentially is pescatarian or pescatarian. I’m not sure how we say that. There are a couple of, of recipes that involve fish, right? And there are recipes where you can choose to use eggs or an egg replacer, but that’s all. And I also say in the book, and I’ll say it again. Now, if you buy meat, if you eat meat, we’d buy it from my neighbors or your neighbors who are raising grass, fed, healthy, happy pigs, or chickens, or beef. If you can see the beef, if you can see it standing on there hill then that’s okay if it’s eaten good, healthy food, it’s okay.
Lynnee Bowman (00:11:46):
But no factory farmed anything, no pork beef lamb, anything that has an Eaton, actual grass on an actual hillside for its whole life. And I was also really surprised at this plantations conference, that one of the things that kept coming up as the thing you definitely want to avoid is chicken. And of course, you know, all of us are going, wait, I thought chicken was what we were supposed to be eating. Right. Hmm. But no because of the way they’re raised and the antibiotics that they get and the other things that go into their little, little feathery systems, no no chicken either. So yeah. Right, right.
Sarah @ Bowl of Life Podcast (00:12:38):
Reversing the script of everything we’ve been taught, you know, and I feel like this goes for other, other chronic diseases as well. I’ve had someone on the podcast as well, who reversed her heart disease by going plant based and, you know, doctors had told her, well, just eat your chicken, eat your oils. And then she’s like, and then she had came across, you know, some other studies out there and she’s like, well, wait a second. Other people are reversing their heart disease by doing the exact opposite of that. And it was already doing that. And you’re telling me, I’m going to have to go on some drugs and I don’t want to do that.
Lynnee Bowman (00:13:15):
Yeah, no. And a lot of the leaders thought leaders about reversing heart disease were in the Splunk physicians conference and, you know, telling all of the stories from decades now of this being very successful diabetes, it it’s. Yes. And what we’re talking about, Sarah is something that goes for kidney disease, liver disease, heart disease in fact, anything involving your gut at all eating a plant-based whole food diet is going to improve it. So and there’s just, it’s hard to refute the, the evidence at this point is it’s really very, more and more becoming accepted by standard medical practice in the west that if you want to rid yourself of chronic disease, you need to eat a whole food plant-based diet. And what I wanted to do with the book was to say, but that can be great. Right?
Sarah @ Bowl of Life Podcast (00:14:32):
Right. People hear the word diet all of a sudden, no matter if it says whole food plant-based diets and there, and suddenly for the Hills, right. We’re like, whoa, what’s this, what
Lynnee Bowman (00:14:42):
We’re really talking about is more color, more variety, more good taste, more spices. So many good things that if you’re eating big Macs everyday for lunch, you’re missing out you’re, you’re not getting the full rainbow of wonderful food that you could be eating because you’re stuck in a beige groove. Right. and meet meet. Yeah. And we should talk about oils a little bit too. One of the things that I try to stay within the book, it’s not always easy, but the plant-based whole food diet does not involve added oils in its pure form. If you’re eating an avocado, that’s got fat in it. It’s got oil in it, but you haven’t added any oils. Right. So avocados good. If you’re sloshing coconut oil on something or, or pouring any kind of olive oil on something that’s added oil. So yeah, I use a little olive oil, you know, and I use a little coconut oil, but for the most part, it needs to be minimal in order to keep your program, you know, going straight ahead.
Lynnee Bowman (00:16:10):
And part of any chronic disease is keeping your weight in a certain range. That’s just the way it is. And you know, so you have to sort of watch overall calories and sort of watch your oils. But in the book, what I, I actually put nutritional values on each of the recipes, so that you’d have them. One of the things I talk about is I don’t want you to counting, you know, all these things. If you don’t have to, people who are on dialysis or have a kidney disease are, are advised to watch their potassium, for example, very carefully. So those values are in the book. And there are other, a couple of other key values that are in there. Your carbs are in there, but I am definitely not somebody who thinks that you should be counting stuff that every meal, I don’t want you counting anything. Yeah.
Sarah @ Bowl of Life Podcast (00:17:12):
That just adds to your stress, right.
Lynnee Bowman (00:17:15):
To enjoy every meal. The nice thing
Sarah @ Bowl of Life Podcast (00:17:19):
About a plant-based diet as well. Unless you’re specifically looking maybe for that potassium or something, you know, keep kind of mineral nutrients, you really don’t have to worry about that calorie count.
Lynnee Bowman (00:17:32):
No, you don’t. That’s true. Because Mo well, and here’s, can we talk about another really, really delicate subject? Are you ready? I love sugar.
Sarah @ Bowl of Life Podcast (00:17:46):
Lynnee Bowman (00:17:48):
Because the more I go along this path of doing the research and writing around healthy eating I want everybody to not just cut it down. I want you to quit. I want you to just get rid of it gone no more. And one of the things that I think people will find encouraging and exciting about my book and maybe some others is that there are now sugar substitutes that are really good. They’re really good. And so my, and, and the title of the book brownies for breakfast.
Sarah @ Bowl of Life Podcast (00:18:29):
Yes. I want brownies for breakfast, who
Lynnee Bowman (00:18:31):
Doesn’t want broccoli breakfast, and there are also doughnut recipes. There are pie recipes. There are cake recipes because that’s a cheap, tacky way for me to get y’all interested in eating healthy, good food, because you can. My brownies, I guarantee you, if you, if you will make these brownies and pass them out to your friends, have a taste test at your family table and see if anybody is going to go. No, you, no, no. They’re, they’re really wonderful, but they’re also full of nutrition. There’s no sugar, there’s no flour. There’s no added oil. They are full of a vegetable. Want to know about black beans? Hmm. Okay. My brownies are made from nut butter either. I use cashews sometimes in the book. The recipe is almond butter. I’m good.
Sarah @ Bowl of Life Podcast (00:19:29):
Oh, I love that. I’ve not heard of that combination. Fabulous.
Lynnee Bowman (00:19:34):
And you would not know that pumpkin was in there. I love pumpkin, but pumpkin has this magic quality of substituting for both oil and flour. Yeah. And so am I, the brownies has little cinnamon denim, lots of cocoa. And what else? Hardly anything else? So simple, you throw oh, eggs or egg substitute. You throw it in a bowl. You mix it up. You put in the bounty, the brownie pan. But when you look at the nutritional profile, it’s lots of protein. It’s vitamin a it’s it’s everything that wonderful, that Punkin brings to the party. That’s a fiber, lots of fiber and then nuts, lots of fiber. And so it’s not, I mean, it’s a dessert, but if you gave it to your kids for breakfast, you’d be a super parent because you’re giving them great food. And or if you gave it to a senior that you loved who had been drinking ensure you to keep their, I mean, it’s good for everybody. It’s just good food. Right.
Sarah @ Bowl of Life Podcast (00:20:48):
It goes back to too, as well as it’s made with whole foods, it’s not right. You know, the insurer, which you’re quite not sure where the ingredients really
Lynnee Bowman (00:20:55):
Came from. Yeah. So this is, this is made out of real field. Oh. And what I left out was the sweetener. The sweetener is monk fruit. Mm.
Sarah @ Bowl of Life Podcast (00:21:06):
Yes. I’ve heard a lot about Monkfruit. I haven’t cooked with it much though.
Lynnee Bowman (00:21:10):
Well, they are now making great powdered or granulated sweeteners out of Monkfruit. And sometimes it’s, it’s mixed with xylitol, which has crummy name, but it’s a good sweetener. I also use chicory root and, but Monkfruit is just a fruit, it’s a ground up fruit and it does not has zero calories does not spike blood sugar in any way nor desire tall. And so you get brownies, you can eat a couple of brownies or three Ries, and it’s just all good food. Another point that I love talking about, a lot of people don’t seem to know is that if you eat nutrient dense foods, for example, my brownies you can only eat so much. And then your stomach goes, okay, thanks. We’re good. That’s so true. You’re full, you’ve had food. If you eat a bag of Doritos, you you’re going to eat to the bottom of the bag because they’re actually engineered to keep you hungry. Yeah. You, and, and almost every food that you eat that comes on a shelf in a grocery store, in a bag that has a bunch of ingredients that you don’t can’t pronounce, they’re actually designed for what they call craveability. It is a thing that engineers and biochemists do in a lab to make you keep eating that stuff. They get paid a lot to do that because then you can just one. Right. Truly.
Sarah @ Bowl of Life Podcast (00:22:49):
Yeah. I know. And it’s crazy to think that, right? Like what, like, oh my gosh.
Lynnee Bowman (00:22:53):
Yeah. So, so when you, when you have that bag of potato chips or, or Oreos or whatever, they are, one of those is laughable, right. Three is like, I’m just getting started here.
Sarah @ Bowl of Life Podcast (00:23:08):
Right. Get to the bottom of it. And as my dad would say, I can’t believe I ate the whole thing.
Lynnee Bowman (00:23:14):
That’s exactly right. And we think it’s funny, but I think it helps us kind of recenter around this. If you realize that somebody designed those so that you would make yourself ill, which is what you’re doing when you eat them.
Sarah @ Bowl of Life Podcast (00:23:33):
Yeah. Whoa, man. I know, I know. Right. It’s just crazy to think about, but then, yeah, it’s just, it’s not whole foods, right? It’s not whole foods. And even
Lynnee Bowman (00:23:45):
In a lot of ways, when you think about it, it’s not one of the things that I have in the, in the book that I don’t, I think people might not stop and really stare at it. I don’t know, but it’s a, it’s a two page spread. And on the left, I have the list of, I have a picture of my, one of my fabulous donuts. And there is a list of the ingredients that it takes to make that donut, which is like five or six things that, you know, you know, they’re there it’s pumpkin and the things we’ve been talking about. And then on the right, the whole page is the ingredients of a certain donut maker that you may drive through in the morning to get your coffee and a donut. And the ingredients in that. And I use the example of a red velvet donut, the ingredients take the whole page in very small type. And it includes red dye, number three, and red dye, number nine and all these other things that are actually banned in a lot of European countries. Right. But you’re eating them all the time in commercially made donuts. And I think people just don’t you think what’s the donut, right? So it’s got some flour and some, I don’t know, it’s cooked in it’s fried. Yeah. I know. It sounded good, but does anybody really stop and think about what the heck is in that donut and yet that’s, that’s breakfast for people, right?
Sarah @ Bowl of Life Podcast (00:25:24):
Yeah. And it’s just, yeah. And I think you made a good point too. Like some of this stuff that’s used in our food is banned in other countries. It’s like America, come on.
Lynnee Bowman (00:25:36):
Yeah. Yeah. And then let’s talk about your coffee for a minute. That, you know, everybody’s right driving through for their coffee or walking, you know, down the street with their coffee or for you.
Sarah @ Bowl of Life Podcast (00:25:49):
And I, we talked about how we live in such rural areas.
Lynnee Bowman (00:25:52):
Okay. It’s not us, but certainly a lot of people and we actually did get a new coffee shop in town and I’ll, I’ll tell the story that I tell him the book of, of my friend, Lisa and I another neighbor going, we took a class in how to open a coffee shop, how to open a cafe property that, and she wanted to do that. And I thought, oh, wouldn’t that just be so fun and exciting. And we needed a cafe in town. So we went up to San Francisco to this class. And the first thing you said to us was, you’re not going to be in the coffee business. You’re going to be in the milk and sugar business. And I went, oh, and Lisa and I looked at each other and he went on to talk about everything that you had to do to, to source your milk and store your, and what kinds of milks and so on and sugar. And when you think about it, when people drink coffee, I mean, who besides me drinks black coffee. I mean, anytime I go anywhere, the big cities and even the small cities and go into a Starbucks or something to get a coffee, you know, the first thing is you want it black. Yes, please. And I want room for cut. No, no, I just want the room. I, so I won’t spill it. So I want
Sarah @ Bowl of Life Podcast (00:27:18):
Room to put an ice cube. That’s my thing. I don’t want to,
Lynnee Bowman (00:27:23):
The creams of that. I don’t want the cream, I just want the room, but hardly anybody drinks, black coffee. And and so that’s the business that Pete’s coffee and, and Starbucks, the business they’re in is milk and sugar and milk is if you had to, the next thing I would beg you to remove from your diet. If you were sitting across my kitchen table would be dairy because so many people don’t realize that a lot of their gut problems are because of dairy and dairy is one of the most tainted things that you can eat. You know, those cows are not happy, happy girls out there. Yeah, no,
Sarah @ Bowl of Life Podcast (00:28:14):
No. I agree. I mean, and for me, actually, it’s kind of what led me. I plant-based journey to start with well, some inflammation issues as well, but I had sinus issues and people don’t usually equate that to dairy, but once I cut out dairy, you know what improved? There’s nothing to say.
Lynnee Bowman (00:28:29):
Yeah, it’s directly as a and most of us who’ve raised kids to sooner or later, some kind of medical is going to say to you just quit the milk. Because if you have a child who has, or, or if you have a child who is, it just has a bad cold, it’s like, okay, take them off dairy for a bit. Yeah. But that goes for our whole lives. And very, very few of us. I mean, there are a whole ethnic groups that know better than to include cows milk in their diets, but a lot of us are still just kind of out of habit. And of course, if you say to someone, okay, I’m going to take your ice cream away forever. Right. That’s a, that’s a hard thing for people.
Lynnee Bowman (00:29:21):
The thing that I’m eating that is all sugar and dairy, that thing, you want to take it away. Yeah. I want to take that away. But the good news is, and there, there is one recipe in the book that is, we call it Berry very good gelato. It is easy to make in your little mini food processor in five minutes, it with three or four ingredients out of your freezer and your fridge and boom, you have the most wonderful, frozen dessert that is also really good for you. So, I mean, not just, sugar-free not just yet, but really, really adding nutrition to your diet so you can do it. Yeah.
Sarah @ Bowl of Life Podcast (00:30:10):
I love that. And I love how you keep mentioning that in, in your cookbook, the brownies for breakfast, the ingredients are simple because they think for a lot of times, people think, okay, well I wanted to change my diet. I’m like, oh man, I’m going to have to buy all the special stuff.
Lynnee Bowman (00:30:28):
No. Right. Yeah. But, but, but that in the beginning of the book, I do have a list of the stuff that I want to, you know, if you check your pantry and you have these things and, and your equipment, you might need these things, but it’s nothing you can’t buy in a thrift store. You know, it’s nothing fancy, but I, I’m always excited about someone who maybe hasn’t cooked at all. And a stunning number of adults and young adults have never cooked anything because you can now get by without ever cooking anything. I mean, we both know, particularly men love you. Men love you, but who have lived on frozen pizza for years because you can, and it’s good. And it felt one of the things that came out at the [inaudible] conference was a food addiction because sugar, yes, sugar is highly, highly addictive. It’s more addictive than heroin, but another food that, that rated as the most addictive of prepared foods, you can guess this already. I’ll bet. Guess what? Pizza addictive. Yes.
Sarah @ Bowl of Life Podcast (00:31:51):
The fat content, the cheese content, right? The cheese addiction.
Lynnee Bowman (00:31:57):
Well, and, and the crust is made out of highly processed white flour, which if, if, and I’m talking to an audience that is, you know, a lot of diabetics know what a glycemic index is, and that is an index of how quickly a food becomes, gets into your bloodstream as glucose. And there are a lot of food. You think of sugar as being highly it’s. Yes, it is. It’s high on the glycemic index, but what’s higher than sugar is white rice and processed white flour. These things react in your system as if you eating sugar. So it’s not just carbs. It’s the quality of the carbs that you’re eating such a good point there. Yeah. If you’re eating carbs that come with some healthy fats and some fiber, you know, it’s not a carb is not a carb. If you’re eating whole food, you’re not mainlining, high-glycemic sugary stuff. If you’re eating whole food, you’re eating fiber along with all the other stuff. So your system in a different way,
Sarah @ Bowl of Life Podcast (00:33:17):
Right? Yeah. I think that combo of the carbs protein fiber needs to be talked about more. Right. It’s the combination of those that that really are, you know, powerhouse,
Lynnee Bowman (00:33:29):
But you also don’t need to be sitting down with a book going, okay, what’s the percentage and how many grams exactly. Of if you’re eating spinach and you’re also eating some tofu, you’re, you’re fine. You don’t need to figure out how much spinach together with how much tofu, just throw it in the blender and go,
Sarah @ Bowl of Life Podcast (00:33:55):
Right. Yeah. Let’s not over complicated. And I think that’s what happens. Right? Like people over-complicate it. And then it gets confusing and then it’s like, well, it’s too hard to do then at that point. Yes. I’m, over-complicating it?
Lynnee Bowman (00:34:08):
Yeah. So if you, if you’re starting down this path, you will find yourself, probably scratching your head at a certain point, going, wait a minute, peas are high protein. Yes. they have carves, but peas, frozen peas particularly are one of those lovely things that you can have in your freezer that you pull out and pour a few in the blender, in your smoothie. And you’ve made it a high protein, you know, high nutrition meal and people go, wait, you mean like frozen PEs, frozen peas, just good old frozen peas. And then people want to know, well, don’t foods lose their nutrition when you freeze them. No, they don’t. They actually have more nutrition than food. That’s been sitting on a shelf, fresh food. That’s been sitting on a shelf. So if you’re pulling. And so if you’re, again, you’re going down this path of whole food plant-based is not having a fridge jam packed with green stuff from the farmer’s market, which I, you know, I’m for it. Get green stuff, go to the farmer’s market, but you can also survive very nicely on bags of frozen blueberries and blackberries and spinach and green beans, which I very
Sarah @ Bowl of Life Podcast (00:35:27):
Much economical as well. You know, it doesn’t have to get, you know, you can buy a bag of broccoli at the store that’s frozen for, for dollar, maybe a little than a dollar, depending on where you live. No,
Lynnee Bowman (00:35:40):
Thank you. Thank you for bringing that up because people do the, but, and I I love salmon. I really like salmon and I have a great salmon recipe in the book, but I’m with all of y’all, who’ve been to the market and stood over the counter and gone, wait, what, how much per pound, what and I don’t buy meat anymore. And so I don’t really know what meat costs, but I do know it’s more than it was two years ago. I know that it’s a lot. I
Sarah @ Bowl of Life Podcast (00:36:15):
Think the COVID pandemic has raised the prices on that too. Just with shipping being higher and everything is
Lynnee Bowman (00:36:23):
There nowadays. Yeah. but you don’t need to have it in your diet to eat beautifully. So if you want to eat more economically another one, I’ve got a lentil recipe, a lot of beans stuff in here, beans they’re cheap and they’re fabulous. There’s such good food. If you know, just a few little tricks about how to prepare them, it’s not a big deal. Yeah. And fruits in season, if you can possibly manage to eat fruit that is on the trees and then you take it off the tree and eat it, that’s the best guide. And I also, I love that people are, I think getting interested again in little gardens, you know, little victory gardens in pots and, and turning their front yards into vegetable gardens instead of them fruit gardens instead of lawns because lawns, I’m sorry. I hope I’m not hurting anybody’s feelings here, but lawns are dumb. You know, they, they don’t make any sense. They take a lot of, of time and effort to keep up. Now you’re in an area you’re in a part of the country where grass just grows wonderfully.
Sarah @ Bowl of Life Podcast (00:37:38):
Yeah. That’s true. The Midwest is, is known for that Midwest kind of Northern Midwest.
Lynnee Bowman (00:37:43):
Right. But in California, if you’ve got a beautiful lawn, it’s because a lot of gophers have given their lives for it. And a lot of insects have given their lives for it. And, you know, it’s involves chemicals and a lot of water and a lot of stuff. Well, you could have a beautiful vegetable garden instead or native plants. So there’s a lot of that going on. There’s still some resistance because in certain housing developments, I guess it’s, it’s not okay. You have to have a lawn. You can’t have a garden, a vegetable garden in your front yard. Oh
Sarah @ Bowl of Life Podcast (00:38:24):
Yeah. H O ways and rules and stuff.
Lynnee Bowman (00:38:30):
That’s a different conversation. And I’d love to come back for that one. So, so eating great. It can be actually easy, easier maybe than, than what you’re doing. And and it doesn’t have to be expensive for sure. Monkfruit is not totally inexpensive. But you know, you have to kind of weigh it all against how much you spend on crappy food, junk food,
Sarah @ Bowl of Life Podcast (00:39:01):
Right. Yeah. And that’s, that’s not cheap either. You know? I mean, I think all of us have noticed how everything at the store has gone up in price. So really, you know yeah, like you said, are you going to be feeding yourself with the good foods that’s going to result in better health on, you know, or the bad foods, which, you know, it’s going to cost you more in the end.
Lynnee Bowman (00:39:23):
Well, and I’m exaggerating just a little bit, but I like to say, if you did what I suggest to you in the book and the book books are not inexpensive. Now you can get you can download it inexpensively. You can get a paperback for, I think it’s 29 and the hard back is 39. And I, I hate that it needs to be that expensive, but pay me now or pay later in health costs and medical costs. I mean, how much does insulin cost, you know, how much does that in cost? And truly you can avoid chronic disease or, or certainly less than the effects of chronic disease by eating this way. And you, you asked very sweetly at the beginning of this, about my backstory and the real, the real driver behind writing the book was that my mother had chronic disease and she died when I was 18.
Lynnee Bowman (00:40:27):
And you don’t even realize if you, if you lose a parent when you’re young like that, how, how that affects your life. It’s obviously it’s major. But what I realized was that there’s, there’s an economic, a huge, huge economic price that a family pays. It can destroy a family to have a family member that is chronically ill. And of course, kids lose parents, parents lose kids, but I I decided that if I could help anybody avoid that, if I could help anybody and myself stay upright, stay healthy, I have three kids. I stayed and I was a single mom. So I managed to keep myself alive for all of that. And you can do it by eating smart. You can do it on a whole food plant-based way of eating. It’s not a diet. It’s just good sense, right?
Sarah @ Bowl of Life Podcast (00:41:31):
No, I totally agree with you. You know, it’s kind of going back and I joke with people a lot, like, Hey, there’s a reason, you know, like if your mom or some adult always said to you, like, Hey, make sure you’re eating your fruits and veggie,
Lynnee Bowman (00:41:46):
Sarah @ Bowl of Life Podcast (00:41:48):
Why they were saying that, but there’s reasons why, because it’s, what’s good for you.
Lynnee Bowman (00:41:56):
And it’s a tough row to hoe in this country, because for the last 70 years in particularly the last 50 years, we’ve been kind of sold this bill of goods by a lot of very successful marketing campaigns. I mean, there are still people who think that a soda pop is okay, that it’s just you know, our American heritage to have a, an RC Cola or a Coca-Cola, as I said in the south. And that’s just our kind of rightful thing that we should have. And it’s stunning when you realize that, that the advertising industry and the sugar industry and the soda pop industry got the best of us in this country. And it, they, you know, it’s still illegal to sell soda, pop to kids, even though it yes, it does. It rots their teeth out. And, but it’s legal. It’s okay. And a lot of people think it’s just fine. You know, when you really, when you really look at what’s in red bowl, wait, wait, I thought this was going to make me more energetic.
Sarah @ Bowl of Life Podcast (00:43:20):
Yeah, yeah, yeah. Red bull or any of those other, you know, let’s just go back to the black coffee. Let’s just keep it at the black coffee people.
Lynnee Bowman (00:43:30):
One of the things I talk about a lot and in the book, and whenever I talk to groups in person is read the label, ever put anything in your mouth, unless you have read the label and you know, what’s in it because if you did, you’d be eating differently. Oh,
Sarah @ Bowl of Life Podcast (00:43:52):
Yes. For sure. Yeah. I totally agree. And Hey, you know what, it’s going to take a bit longer at the grocery store for, you know, until you get it down. But you know, then you’ll just learn your favorites. And
Lynnee Bowman (00:44:05):
With Mike I was a single mom when they were two, three and four. And from then on and very early on, I, I asked them to do it, anything that they wanted to eat, they had to either read the label or find somebody who would read it for them and tip, they helped me in a grocery store, you know, they weren’t just raising havoc. And although they did that too. Right. But they had jobs, they had to find like a scavenger hunt, you know, find this item. And if they saw something that they, that looked great to them. Great. Okay. Read me the ingredients. Can’t read. Okay. Find somebody who can read the ingredients for you. And if that was a brother or sister, or sometimes it was person who worked for the store, but and, and we I’m sure aggravated more than one employee in more than one store, but the point was, they learned really early in their lives that what was in a box was it was not necessarily that picture on the front of the box,
Sarah @ Bowl of Life Podcast (00:45:18):
Right? Yeah. It is amazing. And my kids will sometimes read the ingredients off of stuff and they’ll kind of be like, oh, what is that? You know, then lots of questions. Like, what does that mean? What is this in there? You know, even in the nutrition label itself, well, this has this much calories, this much fat, and it’s kind of like, you’re breaking it down for them. Like, okay, well, let’s talk about what this means. You know,
Lynnee Bowman (00:45:43):
I’ve always said to people pay no attention really to the nutritional breakdown, because in fact, and I learned a lot more about that doing this book there, it’s, it’s very clear. And the example that I like to give is two carrots, two carrots raised on two different farms in two different kinds of soil, different times of the year. Those are not the same thing. They will have a totally different nutritional profile, you know, sometimes eight, 10 times different. And the research that’s been done, it’s, it’s amazing how much they can differ. But what you want to read on a label is ingredients. And the game that I played with my kids that, you know, I knew I was diabetic early along. So it was fine, the sugar, which is sometimes very well hidden. So you’ve you learn all of the different names that sugar goes. I can’t believe how many adults will say to me. What’s okay. It’s honey. Honey is sugar. Well it’s okay. It’s maple syrup. No, it’s not it’s sugar. The list goes on.
Sarah @ Bowl of Life Podcast (00:46:56):
Yeah, yeah, yeah. I know I had a dietician on a few months ago and she said like, Hey, your body still knows that that sugar that’s right. Still knows the sugar. Doesn’t matter if you know, some people are saying it’s healthier. Your body’s like, I still think of sugar,
Lynnee Bowman (00:47:14):
It’s sugar. That’s right. And you can, you can say, well, if you’re going to, I mean, I know that honey tastes wonderful and I know it comes from bees and I know that maple syrup tastes wonderful and it comes from trees, all that. But what you try and go for is how to get a little tiny taste of that and make it count. You know, the problem with processed junky foods is you’re getting big doses of sugar and you don’t even know you’re eating it. Right.
Sarah @ Bowl of Life Podcast (00:47:51):
Yeah. And then kind of your taste buds get really used to that as well. Do you have some tips in the book as well as kind of like, you know because it is a little bit of a process of kind of, when you start to use less sugar, you know, you, your taste kind of starts to change after a while, but it can be a little bit of a shock at first.
Lynnee Bowman (00:48:14):
I, what I find with the sweeteners that I’m suggesting everybody’s taste buds are different. That’s quite true. And one of the sweeteners, particularly xylitol can have a slightly cooling effect on some people’s tongues. It’s not a bad aftertaste, it’s not, but, but if you test it on them, they’ll say, oh, I feel this kind of cooling. What is absolutely true in all the research at least is that your saliva does change. You can measure a change. And so it is true as crazy as it sounds that you could get to the point where you actually crave a rugala or broccoli. Yeah. That those are the things that you want to eat, because that’s what sounds good to you because you have chemically changed, what’s going on in your body. So, and, and, and I’m an example of, so I don’t like sugar and I can’t eat sugary things because they taste, they, they give me a bad aftertaste and they make me thirsty.
Lynnee Bowman (00:49:18):
I don’t like them. And they don’t even look appetizing to me because I know what they are. So I’m okay. I’m perfectly okay. But I’ve been at this a long time, but I do think anyone starting on the path will be surprised, mean people are surprised at the book. It’s like, oh, you mean I can have, I can have a lemon curd that migrant yes. You can have these wonderful pumpkin pot. Yes. You can have really lovely sweets with no sugar. Yeah. And if we did blind tests, you would not know it didn’t have sugar in it. Although if you ate it long enough, like I have, then, then it would taste better to you actually then sugar.
Sarah @ Bowl of Life Podcast (00:50:11):
Oh, that’s so interesting. Your saliva is the one that changes
Lynnee Bowman (00:50:15):
Quickly changed. Absolutely. And our habits, all of us, it’s what we do every day is habit. And you know, if you really take a hard look at what you’re eating every day, how you’re eating it, and that point, how you’re eating, I want you to sit and eat, and I want you to sit and eat if possible with somebody isn’t always possible. And you don’t always want that, but eating isn’t meant to be stuffing something down, standing at the sink. It’s not meant to be in your lap, in your car. That’s not eating
Sarah @ Bowl of Life Podcast (00:50:57):
Right. Yeah. Yeah, no, I totally agree. We try to sit around the table as much as we can or sit out on the deck in the summer. And you know, I mean, it happens sometimes when you’ve got kids and activities and such, but I think like you said, there’s, that brings a lot more mindful, I think, to your eating when you’re with people and you’re doing the community, you know, around the table.
Lynnee Bowman (00:51:20):
Yeah. Yeah. And it doesn’t have to be a deal. You know, it doesn’t have to be anything fancy, but I just, I, I, I would love for people to just give a little more thought to how they’re eating your, your calories, whatever they’re, they’re made of matter more if, if they’re eaten in communion, you know, with, with people and those of us who have families, you and your children, there is so much that happens at the table. That is not food. It’s not about food. Right. And I don’t want us as a culture, no matter what subculture you’re talking about, but whether you’re living out on the Mesa in Arizona or up in Michigan, or out on the beach in California, I don’t want any of us to miss what happens at the table with people that we care about. Yeah.
Sarah @ Bowl of Life Podcast (00:52:25):
Yeah. Now that I think about it, you know, and it’s like, you know, let the kids have it. Right. My kids are so into, when they have friends over, they get to stay for dinner. Do they get to stay? I mean, it’s like the number one question of the day, like, do they get to see and eat with us? It’s like, they, they love that. They love that. And I don’t know what happens. It’s where we’re suddenly not doing that anymore.
Lynnee Bowman (00:52:46):
And, and I’m going to be real granny here, but I talk about it in the book. I want kids who are barely walking to be carrying stuff to the dishwasher. I want kids to feel like they are an integral part of putting food on the table of choosing food, of making food, of sharing food. All of that is kids business. You know, it’s a whole family getting together to do it. I, it’s kind of gotten to the point where mom is the one who gets to make herself absolutely nuts in the kitchen, trying to do things while the kids are at Mandarin or at soccer here, or they’re doing something in their room. That’s, that’s not what I want for my family. I want food to be a thing that we share and sharing food means you’re sharing in the preparation of the food and you’re sharing and cleaning it up afterwards and growing it. If possible, kids love to grow food, they love it. And they will eat what they have grown and or prepared.
Sarah @ Bowl of Life Podcast (00:53:57):
Yes. Yes. My husband, my husband, you know, what is it a while back? I never knew this about him. He’s like, yeah. He used to eat raw potatoes from our garden. And I’m like, well, that might be a little too much. I don’t know if people eat the raw potatoes, but that’s good.
Lynnee Bowman (00:54:19):
But that’s a perfect example of what happens when kids get engaged with food, they need to see what it looks like when it’s in the dirt. Right. It’s under the dirt, what happens? And it’s a root and all those things that create curiosity and interest and taste. Yeah. it’s, it’s all good. And making mistakes, you know, having big fails in the kitchen is huge. It’s a great way to learn. And we’ve all, all cleaned up the results of those things. But that’s all right. You know, that’s how you learn. And I would not have wanted my kids to reach adulthood without having those kinds of skills and knowledge and curiosity. I mean, if you don’t get food, what do you get? You know, what do you understand if you can’t understand where food comes from, right?
Sarah @ Bowl of Life Podcast (00:55:19):
Yeah. Cause we all, we all gotta eat. You know, we all got to eat, say, you might as well eat to live. Right.
Lynnee Bowman (00:55:25):
Well it, another thing about a whole food plant-based diet. And I keep referring to my book, of course, but it’s, it’s essential to me. If you’re, if you’re doing this to make yourself healthier, please understand that you’re also making the earth much healthier. Yeah. It is much, much better for your community for the whole wide world. If you are eating thoughtfully and if you’re sourcing your food thoughtfully, it’s huge. If we would all do that, this would be a different world in a hurry. I mean, the pollution that is coming out of factory farming is horrendous. It’s awful. And it’s awful in well, let’s say political ways too, but I mean, it is not it socially pollution isn’t distributed evenly at all. Some people suffer, some communities suffer a great deal more because of pollution, but we all have a responsibility to get rid of it. And one of the things you can do that is good. That’s easy. That’s fun that tastes good is eat well. If you’re eating a whole food plant-based diet, you’re helping in a small way, but also a big way to heal the earth. Oh yeah.
Sarah @ Bowl of Life Podcast (00:56:55):
I love that. And I love everything you are talking about and mention in the book. And you know, I think I read that one review on your book just said, Hey, this, this just all just makes sense. It’s just common sense. And I think we just all just mean a good, healthy dose of that, right? Like it doesn’t have to be complicated. It can be simple. And it can just common sense that we need to be reminded of. Hmm.
Lynnee Bowman (00:57:22):
Well, I wrote this book, not as a chef, I’m not a chef and I’m not a nutritionist. I’m a grandma who learned early in my adult life, how to put a meal on the table in 15 minutes because I had, I had to, I had a career, I had three kids. I was the breadwinner. I, there was no way, right. That I could avoid putting good food on the table. If I was gonna put good food on the table, I had to learn how to do it in 15 minutes. So this book is basically just I’m a granny, I’m a Mimi. And I’m talking about how to throw some good food on the table fast. Yeah. And I hope inexpensively in most cases and yeah, it’s all simple. It’s all just good sense. Most of it. I too, there is a little bit of bourbon and one of my recipes I’ll admit that you can leave it out if you want, but it’s real. It’s my mushroom soup. So, so good. And everyone goes, wait, mushroom soup. That’s the stuff that you put on the green beans on Thanksgiving. Right? You open the can and yeah, no, if you will make it from scratch, it’s only three or four ingredients. So easy. It is absolutely delicious. And it’s just super good nutritious food. And then you can use your homemade mushroom soup to make green bean casserole with your own green beans, which is really good. Yeah. Yeah.
Sarah @ Bowl of Life Podcast (00:59:09):
I love that. I’m getting hungry. Just thinking about it.
Lynnee Bowman (00:59:14):
Wait for Thanksgiving for pumpkins and green beans and mushroom soup. Let’s not, let’s eat it all the time
Sarah @ Bowl of Life Podcast (00:59:20):
For real. Although there were certain times of the year, I think, especially if you live in like a four seasons place where your body kind of craves different thing, you know, like right now it’s summer in Michigan, it’s warm. So we’re kind of like, yeah, let’s have like our, you know, salads and fruits and this just sounds, but you know, it sounds good. And then in the winter, when you’re kind of cozy,
Lynnee Bowman (00:59:44):
You bet, and then there’s a lot of science behind it. To that, that if you are eating seasonally, you are doing better things for your microbiome, the things that are ripe and that the birds are picking to get their biome all straightened out are the same things that will help your biome. And by that we mean gut, you know, what’s going on in your belly because it’s all bugs, we’re all bugs. That’s all we are is, is packages walking around full of microbes? Just make sure they’re good microbes. If you can, eating seasonally is one way to do that. We have plums ripening and on our trees right now. There’s so good. Oh,
Sarah @ Bowl of Life Podcast (01:00:29):
That does sound yummy. Oh, I’m jealous. That sounds fabulous. We’re still in, Michigan’s more peaches and like nectarine type of fruits that stone fruits,
Lynnee Bowman (01:00:40):
I’m all about peaches and nectarines. You have cherries to them.
Sarah @ Bowl of Life Podcast (01:00:44):
Yes. And they, yeah, they’re coming on. They’re actually in our area. Usually about right now is when they have start to even have cherry festival
Lynnee Bowman (01:00:54):
And here where I am near the ocean, it’s actually unfortunately, too cool to grow cherries or another favorite of mine. Apricot’s if your cots need some heat and so did cherries and I forget to cherries need a freeze too. Probably
Sarah @ Bowl of Life Podcast (01:01:13):
Do. I’m sure. Because Michigan’s famous for that. You know, it’ll get warm in the spring and then bam. It’s, it’s freezing Alma.
Lynnee Bowman (01:01:20):
Well that I talk about in the book that I know it’s probably something you care about too, is buying your food at local farmer’s markets, buying your food locally. If you possibly can. There are so many health benefits to that as well as your community being healthier. But more and more, most of us have farmer’s markets that are available close by. I don’t know if you’re around you. It’s probably pretty darn cold in Michigan winter, right? Yeah.
Sarah @ Bowl of Life Podcast (01:01:52):
We’re not so much the farmer markets they start up about may, usually may talk to over.
Lynnee Bowman (01:01:58):
Yeah. Yes. But supporting your local farmers through CSA community supported agriculture or farmer’s markets is also a great way to get just the best food what’s in season. And and I love grilling the farmer herps about which of their peppers are the very sweetest ones, whatever, and they love talking about it. And yeah. So for food geeks or just regular folks, farmer’s markets are, are a good thing here in California. They go, of course, you’re around in my little town, they don’t, they, they just go during the warm season, but not too far from here, there are farmer’s markets going all year long, which is a good thing. Yeah.
Sarah @ Bowl of Life Podcast (01:02:46):
That’s so amazing. So amazing Lynne, this has been such a great conversation and
Lynnee Bowman (01:02:52):
Sarah @ Bowl of Life Podcast (01:02:53):
Yeah. Can you tell people where can they find your book brownies for breakfast? Where can they connect with you more? You, do you have a website or anything like that?
Lynnee Bowman (01:03:02):
I do. And it’s Lynne bowman.com. You have to remember that. Lynne is L Y N N E B O w M a n.com. Please check it out and you can get yourself on my list, which means I’ll be sending recipes out to you. And when you open the website up at the list is right in front. So sign up if you would like to get more information I’m, I’m not a nuisance I promise, but maybe once a week I’ll send something out. And more pictures of things there. You can buy the book on Amazon. If you just start typing in brownies, you it’ll usually come up, but it’s brownies for breakfast by Lynne perimeter, Bowman middle name P a R M I T E R. But if you just put in Lynne Bowman, normally it’ll come up and you can buy it in. You can download it to your iPad or iPhone or other implement. You can buy a soft bag, a paperback or a hardback. I highly recommend the hard back for people who actually cook because it will stay open. It’s as big a format as I can so that you can see the, the print and so that you can see the ingredients and the instructions in your kitchen. I, yeah,
Sarah @ Bowl of Life Podcast (01:04:25):
If you have kids, they love to look through those cookbooks that come. And I always tell them, Hey, grab sticky notes and just put, you know, mark, which ones you want to try.
Lynnee Bowman (01:04:34):
And it’s got huge pictures. It’s very visual and graphic and kids will like it too. I promise that. And you can find me on Facebook or on Instagram. I love hearing from people who are making recipes and sending pictures or posting pictures on Instagram or on Facebook. So I can see what you’re doing. Love taking questions from people about this. It’s a mission for me. I am trust me making nothing from the book because on Amazon, you don’t it’s, it all goes to, to Mr. Bezos not to me, but it’s a convenient way certainly to get the book. And if you have any difficulty, please just look me up online. Lynne bowman.com, L Y N N E B O w M a N. I am happy to hear from people who are interested.
Sarah @ Bowl of Life Podcast (01:05:33):
That is so awesome. And your social media is that at Lynne Bowman as well? Yep. Awesome. Awesome. Well, we will definitely link all of that in the show notes, you are such a wealth of knowledge. So thank you for writing the book. Thank you for spreading the information about, you know, how you know, whether you’re living with chronic disease or are not, you just went to start embarking on a more whole foods diet, how much it can greatly just improve your life and your health. And to just love all that, just the common, practical information that you’ve shared with us today. Thank you,
Lynnee Bowman (01:06:08):
Sarah. And thank you for being part of the mission here. I think a lot of us have to get together to make this happen and, and so I stand shoulder to shoulder with you.
Sarah @ Bowl of Life Podcast (01:06:18):
Well, thank you so much. This has been so fun. Thank
Lynnee Bowman (01:06:21):
You. Anytime. Let me know. I’m happy to come and ask and answer questions. If your listeners have questions that you’d like to talk to just give me a buzz and we’ll do it again. Thanks. Awesome and fun. Wow. Wasn’t Lynne
Sarah @ Bowl of Life Podcast (01:06:37):
Such a great conversationalist and she was such a wealth of knowledge. I could have kept talking to her for hours about plant-based eating about kids and about getting them to help in the kitchen and also just encouraging others in their own plant forward. Lifestyle changes her book brownies for breakfast. Not only has some amazing recipes, but I love that they are simple too. It doesn’t have to be hard. Plant-Based eating. Doesn’t have to be complicated. I love the authors and educators like Lynne are showing us the way. If you want to learn more about Lynne and connect with her head over to our sponsored blog, bad to the bowl .com forward slash 47. Once again, that’s bad to the bowl .com forward slash 47. Thanks for listening.