Videos, Weight loss advice

Video: Smoothies vs Juice vs Whole Fruit for Weight Loss: Scientific Studies | WFPB diet

If you like to eat unprocessed foods (like I do!), then you might be wondering (like I did :P) whether blending/juicing “counts” as processing in how it affects your weight loss and satiety. In today’s video, I go over 2 studies looking at whether having whole fruit, smoothies, or juice is better for satiety and weight loss.

Here’s a link to the video page, or you can watch it below:

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Study links & links mentioned in the video:

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Recipes

Apple Pie Amaranth Porridge Recipe (Vegan)


Move over oats: there’s a new porridge grain in town.

I learned last year that my stomach can’t handle oats, and I never thought I’d find something I like as much for fall and winter breakfasts as oats. But I’ve kept experimenting, and discovered amaranth!

Amaranth has a delicious nutty taste, a really nice texture, and is so versatile. And, as a big bonus, it’s more nutritious than oats: calorie for calorie, compared to oats, amaranth has twice the iron, magnesium, and B vitamins–not to mention more protein and potassium.

This apple pie amaranth porridge holds up really well in the fridge, so I’ve started making 3 days’ worth of porridge at a time. It’s my current favorite Fall breakfast!

Ingredients

  • 1 cup dry amaranth
  • 3 cups water
  • 3/4 tsp cinnamon
  • 1/8 tsp nutmeg
  • 1/8 tsp cloves (optional)
  • 2 tbsp brown sugar (more to taste; you can also use maple syrup or dates)
  • 2 apples, diced
  • Topping ideas: pecans, walnuts, nut butter, non-dairy milk, dates, fresh apples

Directions

  1. Add the amaranth to a pot over high heat to toast it. Stir constantly. Once it starts popping (you’ll notice little white puffs), reduce heat to medium-high and cook for 2-3 more minutes or until about half of it has become a darker brown (or popped), then remove from heat. (If it starts smelling like popcorn, remove from heat right away!) It’s better to under-toast than to over-toast.
  2. Add 3 cups of water to the pot with the amaranth, bring it to a boil, then simmer. Simmer uncovered for 20 minutes, stirring every 10 minutes. I find I have to keep the stove at medium-low heat to keep it at a lightly bubbling simmer.
  3. Add the diced apples, spices, and sugar. Keep simmering, occasionally, until the apples are tender and amaranth has absorbed all the water, and/or it has your desired consistency. If the amaranth absorbs the water before the apples are tender, add non-dairy milk or more water as needed to finish cooking the apples.
  4. Serve, add your toppings, and enjoy!

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Videos, Weight loss advice

Which Exercise is Best For YOUR Diet + Weight Loss Goals?

Have you ever wondered which exercise is best for your specific situation and goals?

Today I have a video for you where I go over the best type of cardio (high vs low intensity) for you depending on your:

  1. Goals: Body recomposition, weight loss, maintenance, or gain
  2. Diet: Normal, high carb low fat, whole food plant based, or keto
  3. Current rate of weight loss

I also talk about how long you would have to walk to burn the same amount of calories and fat as running, and I show you how the calories burned from an exercise doesn’t tell the whole story.

Here’s a link to the video page, or you can watch it below:

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Study links & links mentioned in the video:

Videos, Weight loss advice

Video: How to Deal with Cravings | Does Avoiding Problem Foods Work for Weight Loss?

In today’s video, I go over a study on how to deal with problems foods while you’re trying to lose weight. You know–those foods you crave that you can’t resist eating when they’re around, and/or foods that you tend to overeat once you start eating them.

I also talk about what habits actually lead you to have MORE problem foods, and which strategies work best for losing weight despite them.

Here’s a link to the video page, or you can watch it below:

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Study links & links mentioned in the video:

 

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Recipes

3 Ingredient Baked BBQ Cauliflower Wings Recipe (Vegan!)

I went a bit overboard on cauliflower in my grocery delivery last week, so I needed a seriously cauli-heavy recipe to use up a few heads before they went bad. (You can only pickle so much cauliflower!)

I was scrolling through recipes for inspiration when I decided that buffalo cauliflower wings would be the perfect way to use them up! But… I was all out of buffalo sauce. And I didn’t want to use up a bunch of other ingredients. (Quarantine problems.)

So after looking through a few recipes for general strategies, I decided to try my own thing: 3 ingredient baked BBQ cauliflower! They’re fat free and super easy. They’re not quite crispy like buffalo wings: they’re sticky and chewy and oh so good.

And, because I know all of us are running out of ingredients right now–I bet these would work great with teriyaki sauce or other marinades too.

And I bet they would be crispier in an air fryer… I’l let you know once mine finally gets delivered next week (after a month of waiting!). 😉

Ingredients:

  • 1 head cauliflower
  • 2/3 cup all purpose flour
  • 1/2 cup + 1 tbsp water
  • ~1/4 cup barbecue sauce* (I used Carolina Gold)

*The amount of sauce you need depends on how thin/strong it is–you want the cauliflower to have a nice even coating without dry spots, but you don’t want it to be overwhelming either.

Directions:

  1. Preheat oven to 450. Rinse cauliflower and chop it into florets.
  2. Combine the flour and water, and add a dash of your barbecue sauce. Add more water or flour as necessary to create a thick glue-like consistency–you want it to be a bit thicker than pancake batter. It should easily coat your cauliflower without running off much.
  3. Coat the florets in the batter, spread them out on a baking sheet, and bake for about 15 minutes or until they start to get golden brown.
  4. Now toss the cauliflower in your barbecue sauce until they’re evenly coated. (I suggest trying one at this stage to make sure they have the amount of barbecue flavor you want!)
  5. Place cauliflower back on the baking sheet and bake for 10-15 more minutes, or until they start getting browned again. The goal is to get them somewhat crispy/firm at this point!
  6. Remove from oven and eat as soon as they’re not too hot! Serve with more sauce, or vegan ranch!

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Videos, Weight loss advice

Video: Does intermittent fasting work for weight loss? (scientific studies)

Today’s video answers another question I get a lot: does intermittent fasting really make you lose weight? Specifically I’m talking about intermittent fasting throughout the day (aka time-restricted feeding), where you eat for part of the day and fast for the rest of it.

In the video I go over 5 studies on intermittent fasting, with a variety of fasting windows: 8 hours (aka 16:8), 6 hours (18:6), and 4 hours (20:4) and including studies on both morning and nighttime eating windows.

Here’s a link to the video page, or you can watch it below:

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Study links & links mentioned in the video:

 

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Videos, Weight loss advice

Studies: Do Nuts Make You Gain Weight?

Today I have a video for you answering a question that a lot of you have asked: do nuts cause weight gain?

They don’t quite fit into a high carb low fat diet (which is known to be a great way to lose weight), but they’re also an unprocessed, very nutritious food. So are they good for weight loss too?

Here’s a link to the video page, or you can watch it below:

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Study links:

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Recipes

Vegan Cornbread Muffin Recipe [Oil free]


I’ve been quarantining for two weeks now, and I have been eating a *lot* of beans. (Like this chili recipe from a little while back.) For both lunch and dinner. Don’t get me wrong—I’m grateful to have had a supply of beans since the stores have been out, but it’s nice to add some variety sometimes.

Luckily Goode Foods sent me some of their canned corn awhile back, and I already had corn flour on hand, so I made this cornbread to bring some excitement to my daily beans 😛 When I was a kid my favorite cornbread had whole corn in it—it adds such a delicious crunch to it. So to this day I always make it with whole corn kernels! 

The best part about these is they’re super versatile. Not only do I have them alongside chili, but I have them for breakfast with vegan butter + maple syrup, or jam!

Featuring my protein-packed chili recipe

Ingredients:

  • 2 cups corn flour
  • 1 cup all purpose flour
  • 1 tbsp baking powder
  • 2 tbsp nutritional yeast
  • 1 tsp salt
  • 1 flax egg (1 tbsp flax seed & 1 1/2 tbsp water)
  • 1 1/2 cups nondairy milk (I used soymilk)
  • 1 tbsp apple cider vinegar
  • 1/3 cup maple syrup
  • 1 can whole kernel sweet corn, drained

Directions:

  1. Preheat oven to 350 degrees F. Add the flax to the water to make the flax egg, and let it sit.
  2. Mix the milk and the vinegar in a separate, medium-sized bowl and let it sit–it will curdle and turn into a buttermilk substitute!
  3. In a large bowl, stir together the flour, corn flour, baking powder, nutritional yeast, and salt.
  4. Add the flax egg to the buttermilk bowl, along with the maple syrup.
  5. Add the liquid mixture to the dry ingredients bowl along with the can of corn, and stir just until combined.
  6. Spoon mixture evenly into a greased 12-cup muffin tin, and bake for 12-13 minutes or until a toothpick comes out clean.
  7. Allow to cool for 15+ mins before trying to remove them from the tin.
  8. Eat plain, serve with chili, or top them with vegan butter, maple syrup, and/or jam!

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Videos, Weight loss advice

Study: How to Stop Binging Between Diets + 4 Tips to Stop

Hey friends! Today I have advice & a study for you on how to stop overeating between (especially before) diets. Sometimes, the overeating gets so bad that it completely counteracts the diet–at least that used to be how it was for me!

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Check out the video for:

  • The types of habits that lead to overeating between diets
  • 4 practical tips to stop it

 

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