Videos, Intuitive Eating, Weight loss advice

10 Tips to Stop Overeating When You’re Bored

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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:

  1. Figure out if you’re eating from actual boredom, or if it’s really hunger! (Try the broccoli test)
  2. Exercise: the hormones suppress your appetite!
  3. Meditation: turn boredom into something that’s good for you physically & mentally
  4. Mindful eating
  5. Visualization
  6. Plan something exciting
  7. Find something else that’s mostly mindless to occupy yourself, especially your hands
  8. Find an activity that’s rewarding in a way that replaces the reward from food
  9. Channel your food-related thoughts into cooking something healthy!
  10. Find & solve the root cause of your boredom, like stress, depression, dissatisfaction with life circumstances, etc.

Hope some of those can help you! 🙂

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Recipes

Easy Sungold Salsa Fresca Recipe

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!

This year’s sungold plant! They’re orange when ripe, hence the orange salsa

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!

Ingredients

  • ~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
  • Dash cumin
  • 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!

Directions

  1. Add peppers, cilantro, oregano, and lime to a food processor. Process until everything is minced, but not pureed.
  2. 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.
  3. 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!

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Videos

How to Reduce Stress | 7 Natural Science-supported Remedies

7 natural stress remedies

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.

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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.

Tulsi from my garden 🙂

1) Lemon balm:

Studies: 1 | 2

2) Tea

  • Black tea
  • In the study they drank 4 cups a day for 6 weeks, but I imagine less would help too
  • Green tea & matcha
  • Anywhere from 1-5 cups a day is helpful–the more the better (unless the added caffeine causes you stress)
  • Available as a supplement: L theanine (or a smaller dose)
  • Taking as little as 40mg is helpful, but you start to get extra benefits around 200mg (larger dose link). Take one to two 200mg capsules a day, will likely start working within a week.

Studies: 1 | 2 | 3 | 4

3) Dark chocolate

A lot of chocolate is high in heavy metals (particularly cadmium), so I researched brands that have the most flavonols and the least heavy metals!

  • Chocolate bars (anything by this brand is good!)
  • Cacao nibs (I LOVE these in smoothie bowls, as a healthy chocolate chip replacement, etc.)
  • Cacao powder
  • 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)

Studies: 1 | 2

4) Ashwagandha

  • Available as a supplement
  • Recommend taking 1 of these capsules per day (do NOT recommend taking higher doses), can expect to see good effects in at most 4 weeks (they will almost certainly start sooner though!)

Studies: 1 | 2

5) Rhodiola Rosea

  • Available as a supplement
  • Recommend taking 1-2 capsules a day, can expect to see benefits in 2 weeks or less

Studies: 1 | 2 | 3

6) Holy Basi (Tulsi)

  • Available as tea
  • Available as a supplement
  • Recommend taking 1 capsule per day, can expect to see benefits by 6 weeks or less

Studies: 1 | 2 | 3

7) Probiotics

  • This probiotic contains 5+ strains mentioned as helpful
  • Take 1 per day, expect to see benefits in 8 weeks or less
  • Can take non-dairy kefir or yogurt as well

Studies: 1 | 2 | 3

 

Combo products:

  • Supplement that contains ashwagandha & L-theanine
  • Supplement that contains lemon balm, ashwagandha, rhodiola rosea, and L-theanine (also contains other herbs though)

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Happy de-stressing,

Recipe Showcases

July Healthy Vegan Recipe Roundup

One of the biggest obstacles to being able to eat healthier and lose weight is figuring out what food to make! There are so many amazing recipes out there, so I thought I’d start sharing some recipes by others (in addition to my own) to give you some extra food inspo here and there.

Plus, I want to spread some love for the vegan recipe blogger community, so I’m going to start doing occasional showcases of amazing looking recipes that I’ve stumbled across from other blogs–specifically, fellow smaller WordPress bloggers!

Here are July’s 15 picks, hot off the presses (or cold, depending on the recipe 😉 ):

1. Crispy Baked Tofu Bites by What Luce Eats

2. Lemon Blueberry Oat Bites by Love & Grub

3. Instant Pot Thai Red Curry Lentils by The Earthly Edit

Two white bowls filled with white rice and thai curry lentils garnished with lime wedges and cilantro sprigs.

4. Summer Veggie and Hummus Sandwich by GoDaily

5. Sweet Potato Black Bean Tostadas by Chrissy Goes Hippy

6. Berry Banana Baked Oatmeal by Daisy Beet

7. Roasted Red Pepper and Tomato Spread by My Dear Kitchen in Helsinki

8. Baked Thai-style Sweet and Sour Cauliflower Bites by Healthienut

9. Ultra Creamy Chocolate Chia Pudding by Upbeet Kitchen

10. Satay Sesame Noodles by Wild Magazine

11. Raw Strawberry Chia Jam by UpBeet Kitchen

A head-on shot of no-cook strawberry chia jam surrounded by chia seeds, strawberries, and maple syrup.

12. Vegan Eggplant Bacon by Robert Morgan

13. Carrot Ginger Soup by Crunch Crunch Away

14. Tomato Pasta by Hello Scarlett Blog

15. Corn Gazpacho by Lisa’s Vegan Project

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Intuitive Eating

Intuitive Eating: When old habits creep back in

Once you’ve done intuitive eating for awhile, your weight tends to be more of a curiosity than anything to actually care about.

Until it isn’t.

I didn’t weigh myself much at all while learning to eat intuitively, because the number on the scale used to be a bit of an obsession, and a major source of guilt and shame.

But after feeling firmly settled into my unrestricted eating and body positivity habits, I started to weigh myself again… both out of curiosity, and because my fiancé is always talking about his day-to-day weight fluctuations. We’re scientists and we love our data, for science’s sake. (Did running after that high salt meal negate the water retention? Did we actually manage to lose weight on that beach vacation from all the swimming?)

But today I realized that at some point, it stopped just being data. I’ve noticed that my weight on the scale is affecting how I see myself again, and daily fluctuations are having an influence on my mood.

I’ve been lifting weights more, so this is especially damaging because I want to gain muscle. But my lifelong conditioning is that weight going up = bad.

But either way, why should an arbitrary, irrelevant number have an effect on my mood?

It shouldn’t.

So I’ve stopped weighing myself.

Easy!

If thoughts about my weight creep in, I can just shake them off by deciding that I think I look fine. Instead of the other way around where I let the scale decide how I feel, when otherwise I would have felt happy about how I look.

And, most importantly, I remind myself that it doesn’t really matter either way if I gained a bit of weight.

Would my career suffer if I gained weight? Not at all.

Would my fiancé leave me? Nope.

Would it really affect my life in any way besides my own self-perceptions, which I can easily change? No!

(Now, I know there are some careers and circumstances where gaining a bit of weight could negatively impact your life. But still, feeling bad about yourself won’t prevent it at all. Feeling good about yourself and nourishing your body with satiating foods will prevent it1.)

I’ve found that the key to maintaining intuitive eating is to be mindful of what kinds of thought patterns and habits you might fall into. Some of us may naturally trend back towards bad habits and thought patterns if we’re not actively maintaining our new, better patterns. And that’s okay!

For some of us, thoughts are like teeth that way… without a retainer, they slowly drift back towards old, pre-braces patterns. It’s worth having to pop in a retainer occasionally to avoid being stuck with painfully crowded teeth. We don’t feel bad about ourselves because our teeth do that, it’s just how it is!

So every once in awhile, take a moment to self reflect about your feelings towards yourself and food. Check in with yourself to find any bad habits or worries that are forming, and stop them in their tracks. Better yet, replace them with something good: freedom to eat, self love, and good food.

Here’s a great book on intuitive eating for those looking to get started. I’m also starting a series of every-other-week posts on how to eat intuitively, both for beginners and for those facing issues later on the process (none of us are perfect!), so subscribe to stay tuned!

  1. See my weight loss videos for scientific research on how to lose weight without restricting.

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Recipes

Decadent Vegan Strawberry Shortcake Recipe

Vegan Strawberry Shortcake

I finally got my hands on the new Reddi-wip vegan whipped cream, and for my first time trying it, I wanted to make something a bit extravagant where whipped cream is a key ingredient: so I went with strawberry shortcake. My fiancé found a nonvegan recipe online, and we made it vegan and changed the method to make it easier—and it has turned out amazing every time! It’s now our go-to when we want a fun brunch.

We’ve also served it to nonvegan friends with rave reviews!

Vegan strawberry shortcake

Makes about 16 shortcakes

Ingredients

Shortcake

  • 4 cups flour
  • 3 tablespoons sugar
  • ¼ teaspoon salt
  • 5 teaspoons baking powder
  • 3/4 cups vegan butter (for dough)*
  • 1/4-1/2 cup vegan butter (for pan & topping)
  • 1 1/4c vegan heavy cream, half and half, or coconut cream

Toppings

  • 2 pints strawberries
  • ½ cup sugar
  • Vegan whipped cream

*Our favorite vegan butter is Miyokos, and we add a bit of extra heavy cream to make up for it being a bit less wet than most vegan butters. Depending on the brand you use, you may need to add more heavy cream or non-dairy milk to make the dough smooth and moist enough.

Directions

  1. Preheat oven to 450 degrees F.
  2. Slice strawberries to your desired size, crushing some of them if you prefer more juice rather than whole strawberry pieces. Mix with 1/2 cup of sugar, and set aside while you make the dough to let it produce strawberry syrup.

Make the shortcakes:

  1. Stir flour, 3 tablespoons sugar, baking powder, and salt in a mixing bowl. Add 3/4 cup of softened butter, and use your hands to rub it into the dry ingredients. Add 1 1/4 cups cream, and mix to a soft dough. Add more cream (or nondairy milk) as necessary to achieve a smooth ball of dough with no cracks.
  2. Knead the dough for 1-2 minutes in the bowl, then roll it to about 1/2-inch thickness. Using a biscuit cutter or jar (mine was about a 3″ diameter), cut an even number of rounds.
  3. Use some of the remaining butter to grease a baking sheet. Lay the rounds out on the sheet, leaving some space between them. Melt remaining butter, and brush it evenly on top of the rounds.
  4. Bake for 8 to 12 minutes, or until golden brown. Make sure not to brown the bottoms beyond a golden light brown color.
  5. Serve warm. Top shortcakes with strawberries and whipped cream, and enjoy!

I would love your feedback if you try it! I would also love to see your posts–if you make it and tag me @veganmiche on Instagram, I’ll share your post! 🙂

 

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Starch Solution, Videos

I’M NOT HIGH CARB LOW FAT ANYMORE? | Weight loss progress pics & advice

I’m back in action, with a diet update for you! In the video, I show you my weight loss from a high carb diet (starch solution) versus my new diet. Plus, what my new diet is & why I LOVED being high carb but it isn’t my current way of eating.

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