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Month: March 2018

Study: Why Diets Don’t Work | How to Lose Weight

March 31, 2018July 12, 2019 Miche

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Life has gotten so hectic the last couple of weeks that it feels like I don’t even have time to breathe! 😱 And it’s times like these that bulk cooking, and lots of rice & beans, are a total lifesaver 🙌🏻 when I don’t bulk cook I often have to resort to just eating snacks or throwing together random ingredients... last night I chucked asparagus and delicata squash in the oven and had cashews and dried berries on the side 😂 tonight I’m making a big batch of these Caribbean beans so I can have a real dinner lol (link in bio 👆🏻) What are your food strategies for busy weeks? #vegan

I just passed my last test of any kind for my PhD: a 2 hour oral exam where I proposed my dissertation research while 5 professors asked me really tough questions 😬 This exam was a fun example of how mindset changes EVERYTHING 🧠 I have been terrified about this exam since before I even applied to grad school, but I really focused on approaching it from the perspective of being grateful instead of scared 🙏🏻 • Finally, this year, I wanted to do it ASAP because I was excited for the opportunity to get input on my work from 5 amazing researchers. Excited to be able to discuss my results & ideas with them. Excited to even be able to do research at all 👩🏼‍🔬 And that mindset took 99% of the stress away, so I felt completely chill about it… until I was sitting in the room with them all staring at me, but hey, that’s still progress for me 🧘🏼‍♀️ • So, now after 3 years I am no longer a PhD “student”—I can officially graduate and get my PhD once I finish my dissertation! It’s supposed to take 5-6 years total, but it’ll take about ~3 more months to finish the last experiment of my dissertation 👩🏼‍🎓 Then I’ll stick around running studies til I find a job wherever Bae goes, because I love it here & some of the professors on my committee want to start collaborating on research with me and I’m excited 🥰

Doing some end of the season harvesting, because I still have 95% of my summer plants… I’m too much of a softie to take them out until they start dying on their own 😅 (they’ve been going strong til this week with the 30mph winds 🙄) among that harvest were some giant zucchinis! I’ve been having them roasted with tomatoes onions & pesto, on pizzas, and of course, in my favorite baked zucchini-based treat: these fat free high protein zucchini muffins! (recipe link in bio 😊) What produce have you been harvesting/eating lately? #vegan

𝘼𝙢 𝙄 𝙤𝙗𝙨𝙚𝙨𝙨𝙚𝙙 𝙬𝙞𝙩𝙝 𝙬𝙚𝙞𝙜𝙝𝙩 𝙡𝙤𝙨𝙨? I’ve been talking more and more about weight loss & intuitive eating here... so people have been asking: am I thinking about it that much? 🤔 The truth is, no, I’m not *personally* that interested in weight loss anymore. Honestly I don’t think about my appearance that much in my day to day life. I’d be content to just continue looking how I do now, which is a crazy, new thing to me—and it’s not because I think I look particularly good, but because I’m learning self acceptance 🙏🏻 • This year I’ve sort of re-evaluated the purpose of all my social media-ing. My goal here isn’t just to talk about myself, it’s to provide something that’s of value to OTHER people (you!) 🙌🏻 and I think between my personal journey (from disordered to healthy eating habits) plus my psych PhD & research in nutrition science, I can be of most help to people by sharing weight loss/intuitive eating related things! And a *lot* of you ask me for advice on it so I’m trying to share more info through posts 😊 • So I often think about the science of weight loss and how I can use it to help others get out of the trap of diet culture, but I don’t think about it much in my own life these days... and I want to help other people stop thinking about it too 😋 because once you learn intuitive eating & self acceptance, weight loss stops being interesting 🙈 (so ironically, if I succeed, I guess my content will become less interesting to you 😂)

Today I finally posted the recipe for a staple in my kitchen: veggie sushi! 🍣 Bae has been requesting it nonstop since before he was even vegan 😁 It only needs 2 ingredients as a filling (and that’s usually all we have in it & we are ADDICTED), because the dipping sauce just brings it to the next level with flavor... but it’s a flexible recipe so it’s easy to add other things in too! 🥒 Recipe link in bio, including the base recipe & some add-in suggestions 👆🏻 Also: I spent a good chunk of today in my hammock in 85 degrees ☀️ It’s still summer to me this weekend, so I’m just going to be over here enjoying being in denial about the incoming cold/rain and eating my sushi 😛 #vegan

New science vid: 𝐇𝐨𝐰 𝐭𝐨 𝐬𝐭𝐨𝐩 𝐞𝐦𝐨𝐭𝐢𝐨𝐧𝐚𝐥 𝐞𝐚𝐭𝐢𝐧𝐠🍴I’ve got start-of-the-quarter brain & am busy prepping for my big scary dissertation proposal next week... so here is my 1.5 weeks late “new” video summary 😂 + a throwback to some summer country frolicking 🌞 • I think this study/vid deserves a post because it’s a simple psychology trick that not only has been shown to help stop emotional eating & binges, but it improves your mental wellbeing in general 🧘🏼‍♀️ And my PhD is in psychology/neuro so I looove talking about the more psych-y studies 🧠 • In this study, the researchers had a group of people with binge eating disorder, and a group who didn’t have it (but were equally overweight). They had them watch a super sad movie that has been scientifically shown to bum people out, and looked at how much they ate afterwards from bowls of cookies & M&Ms 🍪 The key was they told half the participants (from both groups) to suppress & hide their feelings about the movie, and told the other half to “reappraise” the movie and their feelings about it 🤔 The reappraisal group 𝗮𝘁𝗲 𝟰𝟬% 𝗹𝗲𝘀𝘀 from the snack bowls after the movie... whether they were binge eaters or not! (Imagine effortlessly cutting a binge almost in half!) • Reappraisal means reframing how you think about a situation or feelings: like finding any silver linings in it, or how you might be able to grow as a person despite how much it sucks. I’ve got more details & concrete advice in the blog post & video (link in bio), but this strategy is actually cited as a big reason why some people cope so much better with bad situations & feelings. • Do any of you already do this naturally too? 😊 and please let me know if you try it & how it goes, it would make my day(/week)! 🙏🏻 ✨

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