A few months ago I ordered some hemp protein powder to experiment with adding extra protein to my smoothies–I’ve been weightlifting more and more lately, and want to give my muscles the best possible chance to grow!
(Side note: a vegan diet does provide more than enough protein on its own without additions of protein powder. I’m just trying this for the potential gainz 😉 )
And something crazy happened: I actually enjoyed the taste of it in my smoothies. I’ve never liked a protein powder before. But I love how hemp actually has a nice earthy flavor, almost like avocado or something. And then the addiction began: I picked up hemp seeds too. (Because who doesn’t want more omega-3?)
So I started trying to find ways to incorporate hemp seeds & protein powder into more and more things. And I’ve been loving raw desserts in this heat lately and was craving chocolate (more than usual!)….
And voila, hemp brownies were born!
My favorite hempy concoction thus far. I’ve made them at least 10 times in the last 3 months–the only other things I make that much are my favorite salad (which I will post someday, I promise) and my favorite smoothie.
Maybe you’ve been dieting, maybe you’ve been binge eating. Maybe you have uncontrollable cravings, or overeat because of emotions or boredom. Maybe you want to heal your relationship with food, or lose weight without having to diet.
If any of these sound like you, intuitive eating can help!
It may sound too good to be true, but science supports it: a big review of 20 scientific studies found that intuitive eating leads to weight loss and increases in happiness; improvements in body image, quality of life, and self-esteem; and reductions in binge eating and restricting, depression, and anxiety1. And these benefits are maintained even for years afterwards. It’s also much easier to stick to than any diet plan: 92% of people stick to it long-term.
It just works.
This guide is for those of you who want to get started with eating intuitively. I’m basing this advice off of my own experiences with breaking a cycle of bingeing, restricting and weight gain by learning to eat intuitively, plus evidence from scientific research on it and experience from my psychology/neuroscience PhD.
Read on for 11 tips to start intuitive eating!
(All the little numbers like this link to studies that are in a reference list at the end!)
1. Break the rules.
Throw out any and all diet rules that you might be consciously following, or subconsciously incorporating into your eating decisions. The only “rule” you should follow is:
Eat when you’re hungry, stop when you’re full.
No more rules on when you should eat, like no eating after 9pm, or always eat breakfast first thing in the morning. No more rules on how much you should eat, like eat small frequent meals or eat a big breakfast and a small dinner.
You don’t even need to follow nutrition rules on what you should eat, like having a balance of fat, carbs, and protein in a meal or eating lots of fiber. That can come later on!
Right now, the goal is just to undo the years of intuitive eating unlearning we’ve gone through, whether it’s thanks to diet culture or childhood rules. Over time, intuitive eating actually makes you crave healthier foods on its own2.
2. Eat mindfully.
Do you ever drive somewhere routine, then wonder how in the world you even got there because you were spacing out the whole time?
We tend to do that with eating all the time. And it really gets in the way of feeling satiated.
Eating in front of the TV is fun, I know. But mindful eating–paying attention to the process of eating–has been shown to be really helpful for binge eating, weight loss, and healing your relationship with food3.
You don’t have to do it forever once you get the hang of intuitive eating. But at the beginning, eliminating all distractions (this includes talking and using your phone!) and really focusing on eating is essential for learning to listen to your body’s signals. It’ll also make your meals more satisfying, and you’ll actually like them more4, because the feedback from your brain is a huge contributor to feelings of satisfaction.
3. Eat what you want to eat, not what you “should” eat.
When you’re first starting out, the most important thing is to just allow yourself to eat. Eat what you want, as much as you want of it, when you want it. Without guilt or shame.
This may involve baking and eating entire batches of cookies at a time. (It did for me, at least!)
The key here is to let yourself eat whatever super unhealthy, decadent, “bad” foods you’ve been craving and forbidding yourself from eating. Once they stop being forbidden, they lose their power over you. In fact, you may find yourself eating less overall because you’ll feel more satisfied when you eat whatever it is you’re actually craving. (If you’re anything like me, you’ve probably tried to eat healthy substitutes for the thing you’re craving, and end up eating more than if you’d just eaten the cookies in the first place!)
During this process, it’s important to try your best not to feel guilty. It’s easier said than done, of course, but if you ever want to beat yourself up over eating something “bad”, just remind yourself that it’s part of the process. Just about everyone who has restricted their diet in some way or another has experienced this.
For example, research shows that in people who have restrictive mindsets around eating (“restrained eaters”), being deprived of chocolate makes them overeat chocolate way more than people who don’t have restrictive mindsets5. So right now, focus on training yourself to be one of those nonrestrictive eaters. You’ll reap the benefits–like peace of mind, self love, health, and weight loss–later on.
Remember: It’s not your fault if you want to eat tons of chocolate, cookies, fast food, etc. It’s years of diet culture and labeling those as forbidden foods. All you need to do now is release yourself from guilt and trust the intuitive eating process.
Now, healthy eating is important, of course… but an important part of healthy eating is having a healthy mindset around eating. And you can’t do that if you’re forcing yourself to eat things you don’t enjoy, or feeling bad for eating things you enjoy.
So right now, focus on fixing your mindset. Later, it’s easy to reintroduce the healthy foods if you don’t find yourself naturally craving them. (And I’ll tell you how 🙂 )
4. Practice self-compassion.
If you’re on the more scientifically-minded side like me, you may be skeptical about this tip actually helping much. But research supports it: being kind to yourself actually stops overeating while it’s happening6. (In fact I plan to dedicate a whole post/video to these studies at some point, because it’s so cool!)
Practice compassionate self-talk. Treat yourself like you would treat your best friend or partner if they were feeling the same way.
A lot of fitness and diet culture focuses on treating yourself like a tough-love coach would: try harder, suck it up, no pain no gain. Maybe this can work for a select few people, but I think for most of us, this kind of mindset just perpetuates feelings of guilt and not being good enough.
Next time you feel like you failed, remind yourself of the struggles you’re overcoming, the ways you succeeded, and how all that really matters is that you’re trying. No one’s perfect, and the journey to healing your relationship with food is really difficult… everyone stumbles.
Love yourself just where you are, and celebrate the growth you’re experiencing (or about to experience).
5. Start learning your hunger & fullness signals.
The ultimate goal of intuitive eating is to follow your hunger and fullness signals, but for many of us, the problem is that we forgot what they feel like. I’ll do a full post on this too, but for a shorter version for now–experimenting on yourself can be a great way to figure this out.
One helpful thing is to realize that there are hunger signals besides just hunger pangs or a growling stomach. Maybe you get shaky, grumpy, suddenly tired, or a bit dizzy. For me, I get a fun cocktail of tired, grumpy, and shaky.
The goal is to learn what your signals are, and the feelings that lead up to them. (Because I certainly don’t advocate letting yourself get dizzy regularly, but rather you should learn when you’re about to start feeling that way so you can eat and prevent it!) Now, I can tell what happens before I get grumpy/tired/shaky, so I can prevent it from happening without eating sooner than necessary.
Try eating a meal later than you usually would, or skip a snack you’d usually have. What do you feel? If the beginnings of stomach growls or other hunger signals don’t start for a few hours, then you were probably eating earlier or more than you needed.
That may sound like torture because a lot of us are afraid of hunger pangs, especially if we’ve ever dieted. But no need to be scared of them anymore: they’re a useful signal, and you can eat immediately, as much as you want, once you get one!
Do the same thing with fullness: try eating a little more than usual and see what cues your body gives you that you ate too much. Besides feeling overstuffed, maybe you feel sluggish or sleepy an hour later, maybe the idea of food sounds disgusting to you.
Then, once you’ve started to identify your hunger and fullness cues from these little experiments, use those cues to guide when and how much you eat.
6. Say no to habit.
You may have longstanding habits that get in the way of you being able to learn your hunger and fullness cues. For me, that was eating first thing in the morning–I would always do it, thinking I was hungry, but I realized it was just the habit. One morning I finally decided to try not eating until I was completely sure I was feeling actual hunger signals.
Turns out, when I thought I was “starving,” I was actually just thirsty!
Running little experiments on yourself can be key for learning to eat intuitively. Practice breaking your habits, and see what you learn.
Maybe you don’t actually need an afternoon or late night snack. Maybe you actually need a bigger lunch than you can fit in your current tupperwares.
7. Quit counting calories, measuring portions, etc.
Unlearn what you think you know about food. Contrary to popular opinion, calories don’t count (much). There are a LOT of scientific studies supporting this.
You also don’t need to eat certain portions of food. Serving sizes are arbitrarily created by companies for marketing purposes.
Throw away your calorie journal. Delete Myfitnesspal. Free yourself. Use that time you would have spent counting calories to take a nap, meditate, cook something healthy or fun, or pet your dog.
I was a calorie counting addict–I counted my calories every day for over 5 years. 5 years! On Myfitnesspal, I had a recording streak of over 1200 days (the only reason it wasn’t longer is because I went on a vacation out of the country and didn’t have service!) If I can quit it, so can you.
8. Don’t clean your plate, and don’t be afraid to take seconds (or thirds).
A plate is just a thing that holds your food. Its size shouldn’t have a say in how much you eat!
Sometimes, we don’t know exactly how much food to dish ourselves: only your body can tell you how much you need, once the food’s in your mouth. (You may be skeptical, but I swear, after practicing intuitive eating my body is a finely-tuned energy-sensing machine. It knows exactly how much I need to eat, somehow.)
If you dish yourself too much, stop eating once you’re satiated. Stop once another bite doesn’t sound that exciting.
I was taught to clean my plate. That led to years of overeating, especially at restaurants.
Just breaking that simple habit made such a huge difference to me. I started breaking the habit by always leaving a bite left on my plate after eating (I give it to my fiance when I can, but don’t be afraid to throw it away or compost it)! Now I regularly have leftovers, even in teeny tiny containers if it’s only a little bit left, which makes for a nice snack the next day.
Learning not to eat everything on the plate can be really, REALLY hard to learn, but it is so rewarding once you do. Try fast-tracking the process and serve yourself way more than you know you can eat, so the serving size holds even less control over how much you eat. That way you HAVE to put some back, and can’t convince yourself you need to eat the whole plate.
On the flip side, if you finish your plate and you’re still not satiated, you should absolutely serve yourself more. If you run out of the meal you were eating, eat something else. Don’t deprive yourself–don’t let a predefined portion tell you how much to eat!
9. Trust the process.
An important part of intuitive eating is just believing it’ll work. Mindset is a huge part of the battle with everything you do, not just intuitive eating.
Placebo is one hell of a drug. Just the belief that something is working can make it work, even if it wouldn’t have otherwise7.
On the other hand, if you believe something won’t work, you reduce how effective it is even if it would have worked otherwise… or even have bad effects that wouldn’t have happened otherwise8.
Here’s a simple daily life example: if you believe someone likes you, you’ll be nicer to them and act like their friend, and they’ll grow to like you more even if they didn’t actually like you before. And the opposite is true too: if you believe someone dislikes you, you might act cold and distant, making them like you less.
Your mindset affects your world because it changes what you think and do, and even physiological processes7,8.
Because half the goal of intuitive eating is psychological, putting faith in it can really do wonders. It has worked for SO MANY people1, and it worked for just about all of us back when we were young… before rules and guilt took over our eating. Luckily, you don’t have to go just based on faith or anecdotes or placebo, because a lot of research–like all the papers I’ve been citing in this post–supports it.
If you believe it’s working, your cookie binge becomes a part of the process instead of a failing. Your current weight is just your starting weight before intuitive eating can work its magic, not something you’re stuck with. And that mindset actually makes it work faster, because the sooner you release the guilt and shame, the sooner you can eat intuitively.
10. Throw yourself into something you love.
Many of us looking to do intuitive eating are obsessed with food. Trust me, I understand, I was there for 10+ years.
A HUGE help for me was throwing myself into other passions: photography, cooking, animal activism, blogging, and writing, for example. The more excited you get about other things in your life, the more you’ll be thinking about them instead of food.
I used to always be thinking about my next meal… sometimes before I was even done with the current one. Now, eating is sometimes a bit of a chore for me because it takes time away from my passions, and I occasionally forget to until the hunger signals start getting quite strong!
11. Exercise: especially if it’s fun.
Exercise is not only great for your mental and physical health, but it can give you the reward hormones you might have been using food to get. It can help deal with overwhelming emotion, boredom, and other causes of overeating. It even suppresses your appetite, so it can help you make sure you’re eating out of actual hunger and not just mental appetite9.
A key difference from how you may have treated exercise in the past is that you should choose something that you enjoy, not something that burns a lot of calories! Exercise should be fun, not a punishment.
Maybe it’s a slow stroll in nature, maybe it’s dancing or yoga or swimming or basketball. Whatever you find the most sustainable and enjoyable.
If you don’t find any exercise particularly fun, then you could try motivating yourself by focusing on the health benefits. Or just do some stretches!
But, try not to let guilt creep in. Don’t feel bad if you miss a workout. Don’t feel like you need to push yourself to go faster or harder. If it’s fun and stress-free to keep improving your times or the amount of weight you can lift, go for it. Go at a pace that feels good, mentally and physically.
* * * * * * * * * * *
Reversing years of dieting, rules, guilt, shame, and suppressing our body’s signals takes time. But it is so worth it, for our relationship with food and our body, our physical and mental health, and our daily quality of life.
I know many of you are here looking to lose weight: if you have weight to lose, it will happen. (I even lost fat while already at the lower end of a healthy BMI, in line with my ab-related goals, just by shifting what I ate!) But take it one step at a time: you have to get your body’s trust back and heal your relationship with food first, and then losing weight without trying becomes a breeze.
Following these 11 tips should allow you to get most (if not all) of the way to intuitive eating, but there’s always more to learn and more ways we can grow. I’ll be continuing this series of blog posts to cover specific issues that might be especially difficult to deal with, how to fine-tune your intuitive eating and shift towards more weight loss if you’ve already got the hang of the basics, and more.
In the meantime, this book (and this one) also explains ways to eat intuitively, if you’d like more in-depth advice and explanation.
By popular demand (according to a poll on my Instagram), I finally finalized the recipe for this shakshuka I first made a few months ago!
Or, perhaps, I should call this a shakshuka-inspired curry.
I tried shakshuka for the first time this past Christmas, because my sister-in-law made an amazing one that she kindly veganized by removing the egg and sausage!
I wanted to make one at home, and while making it, I just found myself feeling inspired to add things… chickpeas, soy curls, spinach, etc. And I loved it.
So now, I’m sharing what is essentially a hybrid between shakshuka and chana masala. It’s packed with protein, and super customizable with whatever you have on hand! I’m always throwing in different veggies at the end, depending on whatever veggies I have on hand: mushrooms and zucchini have both worked beautifully, and I imagine it would also get along very well with eggplant, green beans, and greens!
1 15oz can diced tomatoes
1 15oz can pureed tomato sauce (or another can of diced tomatoes)
1 6oz can tomato paste
1 medium white onion, diced
5 cloves garlic, minced or pressed
1 cup bell pepper, diced
2 jalapeños, minced (or sub 2-3 tsp chili powder to taste)
1 cup frozen spinach
1 tbsp sugar
3 tsp smoked paprika
2 tsp cumin
1/4 tsp cinnamon
1/4 tsp coriander
1/4 tsp cardamom
1 tsp cayenne
1 tsp chili powder
1 15oz can chickpeas
2.5 cups soy curls*
2 cups water, plus more as needed
Salt to taste
Extra veggies (optional)**
* If removing or substituting soy curls, omit water or add just enough to get your desired consistency. You could also use TVP, in which case you should add enough water to hydrate it.
** If adding extra veggies, make all the spice measurements heaping, or add dashes of garam masala to taste
Sautee onion, bell pepper, jalapeños, and garlic in a pot over medium heat for 5 mins, until onion starts to get translucent.
Add tomato sauce, diced tomatoes, and tomato paste. If you want a chunkier consistency, leave it as is, but otherwise, blend 1/2-3/4 of it until smooth and add it back into the pot.
Add spinach and all spices. Simmer for a few minutes.
Add chickpeas, soy curls, and water, and simmer on low while the soy curls absorb the extra water, stirring occasionally. Add water if necessary to keep it at a curry sauce consistency (that is, how it was before you added the soy curls and water).
Hey friends! Today I have a video (& post) for you with 10 tips on how to stop overeating or binge eating out of boredom! Boredom eating is an important habit to kick whether you’re looking to learn to eat intuitively, or looking to lose weight.
Today I’m wearing my psychologist hat: I do have my master’s degree in psychology (cognitive neuroscience emphasis) after all! Some of these tips will address the eating side of the issue, and others will focus more on solving the boredom side.
I go over all these points in detail and with concrete examples in the video, but here’s the list:
Figure out if you’re eating from actual boredom, or if it’s really hunger! (Try the broccoli test)
Exercise: the hormones suppress your appetite!
Meditation: turn boredom into something that’s good for you physically & mentally
Plan something exciting
Find something else that’s mostly mindless to occupy yourself, especially your hands
Find an activity that’s rewarding in a way that replaces the reward from food
Channel your food-related thoughts into cooking something healthy!
Find & solve the root cause of your boredom, like stress, depression, dissatisfaction with life circumstances, etc.
Ever since I started gardening a few years ago, I’ve wanted to grow sungold tomatoes. I’m always hearing how they’re magical and taste like candy.
I planted one last year, but I only got to try a few because squirrels got almost all of them. It was a tomato tease, but at least I figured out what all the hype was about (among humans and squirrels, apparently): they really are amazing.
This year I’m overflowing with them… thanks to the 6 foot tall, 128sqft squirrel-proof cage I built around them in spring. I’m also overflowing in early girls, romas, and sweet 100s thanks to the cage, too!
I had a giant harvest of tomatoes over the weekend, and I wanted to use them up while they were fresh. I wanted to make something where they’d really be the star of the dish instead of hidden in another recipe. And I wanted it to be really easy, because I was tired from gardening!
Enter salsa fresca.
This salsa can be made with any tomato, but I made it with sungolds and a few early girls and it was mind blowing. Sungolds are really sweet, so it had the sweetness of fruity salsa (like the kinds with mango or pineapple), but it was still pure tomato flavor.
This salsa was also perfect for using up my big hot pepper harvest, because it really showed off their flavor!
~1lb (500g) tomatoes
Half large red onion
2-3 small jalapeños*
2 big garden salsa peppers (or more jalapeños, or 1-2 serranos)
1/2 cup whole cilantro leaves
1 tsp fresh oregano
Juice of 1 lime
Salt to taste
*If you have very spicy jalapeños, start with fewer and add more at the end until it’s your desired level of spiciness!
Add peppers, cilantro, oregano, and lime to a food processor. Process until everything is minced, but not pureed.
Add onions to food processor. If you like your salsa with liquid (like in these photos) or prefer not to have to chop the tomatoes, add them to the food processor with the onions. Pulse until they are in small chunks, as large as you like in salsa. Otherwise, if you prefer chunkier salsa with less liquid, then add in hand-chopped tomatoes after chopping/processing the onions on their own.
Add salt and cumin to taste. You may also want to add in additional minced peppers if you like it spicier!
Enjoy with tortilla chips, on nachos, in burritos & tacos, on salads, etc.! If you make the recipe, tag me @veganmiche on Instagram and I’ll share it 🙂 I’d love to see!
I’ve been talking about intuitive eating for quite awhile now, and I thought it was finally time I make a post all about it. Specifically, what it is (my take on it, at least), and especially, whether it can help you.
But first, let me ask you a question. Do you find yourself having issues with…
Wanting to lose weight and not being able to?
Eating because you’re stressed, emotional, or bored?
Feeling hungry or craving something because you saw food on TV, social media, friends eating, etc.?
Overeating because you’re starting your diet tomorrow, or because you failed at following your diet that day?
Feeling guilty for eating?
Not letting yourself eat even though you were hungry?
So did I. And intuitive eating is the reason I don’t have these issues anymore.
Intuitive eating is a term coined by the authors of this book, but the idea has been around in different forms for a lot longer than that. There are scientific studies from before 1995 and in more recent years showing that following the tenets of intuitive eating lead to weight loss, treat disordered eating like binge eating, reverse obesity, heal relationships with food, reduce depression and anxiety, and improve self esteem and body image.1,2,3
The basic principle of intuitive eating (and related ideas) is simply:
Eat when you’re hungry, stop when you’re full.
That may sound too simple, too good to be true, or just something you’ve tried before that hasn’t worked. But it can be tricky to get right, especially with society’s attitudes about food these days. We start out doing it as kids, but somewhere along the way, most of us lose the ability.
Maybe because we learned to use food to deal with our emotions, maybe because of our culture’s obsession with dieting as THE way to lose weight, maybe because we’re taught that desserts, carbs, sugar, etc. are “bad”.
If you’ve tried dieting, followed meal plans with scheduled eating times and portions, overeaten or undereaten, or felt guilty for eating, chances are you’ve fallen out of tune with your ability to eat when hungry and stop when full. I know I did, completely–hunger and fullness were almost irrelevant in my eating behavior for 10 years.
The more we learn to ignore our hunger and satiety signals, the more we start to rely on cues like emotions, stress, the presence of “bad foods” in the kitchen, and other people’s diet plans to dictate when we start and stop eating. And that’s how weight gain, guilt, and constant dieting sneak in.
Intuitive eating is all about undoing this: getting back in tune with our hunger signals, and learning not to let external or psychological factors determine when and how much we eat. As a result, it involves effortlessly maintaining a healthy weight, improving your health, and healing your relationship with food and your own body.
With intuitive eating, there is no such thing as dieting, restricting, binging, “bad” foods, or guilt for eating.
No more calorie counting. No more food scales. No more portion control. Just reaching your goal body by eating as much as you want, when you want it. Channeling all that time and mental effort that you were once spending on food into the rest of your life: your relationships, your work, your hobbies.
If it sounds too good to be true, don’t worry… I thought so too. Until it worked.
So, I’m starting a series of blog posts all about how to get started with intuitive eating, no matter how unattainable it might feel for you. I was stuck in a restricting/dieting and binge eating cycle for over 10 years, so I think I qualified as one of the more hopeless cases out there… so I’ll be sharing what worked for me, and incorporate tips from scientific research on it.
Maybe you already do intuitive eating, and still can’t lose weight. I still have advice for you coming up, and part of that involves tweaking what and how you’re eating (notice I didn’t say how much)!
So stay tuned for posts every other weekend on how to eat intuitively or troubleshoot your intuitive eating. If you’re looking to lose weight, escape disordered eating habits, or improve your physical and psychological health, this series is for you.
Some of the posts I have planned so far are:
My 10 year battle with “unintuitive” eating, and my journey since
How to get started with intuitive eating
How to troubleshoot your intuitive eating
How to stop binge eating
And more! (I’ll add a table of contents with links as the posts come out)
If you’d like to keep up, sign up below to get email notifications when I post! 🙂
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(I know I probably sound like I’m trying to sell you something, but honestly, I just want to share this because I want to help other people not have these issues anymore too. Getting rid of them seriously changed my life… not only have I finally achieved my goal appearance, but more importantly, I’m so much happier. And I want to turn my gratitude into a way of helping others. I even paid to get rid of ads on this blog because I don’t want them to get in the way!)
If you’re a vegetable gardener, then you know about that midsummer avalanche of zucchini & other summer squashes. A time that’s both exciting–because hey, it’s incredible getting so much food from just one squash plant–and overwhelming, because using up all the zucchini gets to be a task.
If you don’t get creative with it, you run a serious risk of getting sick of zucchini.
So I try to keep coming up with new uses and recipes for it. Last year I turned my zucchinis into lasagna, chocolate muffins (I made them every week for months), pesto noodles, kebabs, veggie roasts, and a failed attempt at oven zucchini chips. I still couldn’t use them all up, from ONE plant, even with help from my fiance!
So far this year, I’ve made squash boats, (successful!) zucchini chips, and now these protein muffins. And I have 2 plants this year… time to get serious.
I think these muffins will replace my chocolate zucchini muffin obsession from last year, because they are seriously delicious. Especially considering they’re whole wheat, low fat (in fact, fat free if you leave out the walnuts & chocolate chips), and have both protein powder and vegetables!
1 tbsp ground flaxseed
1 cup brown sugar
1/3 cup nondairy milk (I used soy)
1/4 cup applesauce (or try pumpkin puree)
1 cup grated zucchini
1 and 1/4 cup whole wheat flour
1/4 cup plain hemp protein powder*
1 tsp cinnamon
1/2 tsp baking soda
1/2 tsp baking powder
1/2 tsp salt
1/3 cup vegan semisweet chocolate chips (optional)
1/2 cup walnut pieces (optional)
* If you don’t want the protein, just use 1/4c whole wheat flour instead. Or on the flip side, you can try replacing some of the flour with more protein powder! You can experiment with other protein powders too, but I find plain unsweetened hemp to be the most flour-like and I can’t even taste it in the muffins.
Preheat oven to 350 F, and grease a standard dozen muffin pan.
Combine flaxseed, sugar, milk, and applesauce in a bowl. Set aside while you grate the zucchini.
Add the zucchini to the bowl with the wet ingredients, then add flour, then the rest of the ingredients.
Stir until just combined, and pour evenly into the muffin cups.
Bake for 15-20 minutes, or until a toothpick comes out clean. (Note, you’re only looking for batter on the toothpick–if you hit a chocolate chip, it’ll never be clean!)
Today, I have something a little bit different for you: 7 natural ways to reduce your stress using foods and herbs, based on scientific studies. Stress is a major reason for overeating and weight gain, and causes all sorts of bad health effects, both physical and mental. So if you’re stressed, reducing it could help you reach your health & appearance goals!
In the video, I go over the remedies and what types of stressors and stress symptoms they help with, how to use them, and briefly cover studies supporting them. In the post below, I list specific supplements/foods, dosages, how long they should take to work, and link the studies.
Unfortunately, many supplements don’t actually contain what they say they do. So I researched independent lab tests for supplements to make sure they contain the proper dose of the active ingredient, are free of toxins, and have the most bang for your buck!
For the food and teas, I’ve researched the best ones and linked my favorites. I also include my recommended dose for everything if applicable, based on the linked studies and others. And, I found a few combo products (linked at the bottom) that contain multiple remedies in one!
All of these remedies are supported by placebo-controlled studies in humans. (All studies linked below are in humans, and all but one are placebo-controlled). Studies done in rodents also support these remedies.
Can be taken right before a stressful event to help (studies found good effects with 280 cals/50g of a dark chocolate bar, but you would likely need less when using cacao powder or nibs since they contain more flavanols)