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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Intuitive Eating, Weight loss advice

Intuitive Eating: What is it, and Can it Help You Lose Weight?

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.

Photo from 2017, a year after I started intuitive eating, feat. chocolate milkshake 🙂

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.

It’s fun to look back at these photos and see how much fat I’ve replaced with muscle since then!

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!)

References (scientific studies):

  1. https://www.sciencedirect.com/science/article/pii/S2212267213018960
  2. https://onlinelibrary.wiley.com/doi/full/10.1002/eat.22041
  3. https://www.sciencedirect.com/science/article/pii/S1077722995800131

(There are many more studies on the benefits of intuitive eating, but this is a quick sampling of some)

Recipes

Vegan Zucchini Muffin Recipe + High Protein Option [Low Fat, Whole Wheat]

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!

Ingredients:

  • 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.

Directions:

  • 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!)

Recipe inspired by Nora Cooks’ zucchini bread!

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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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Welcome!

Hey there!

I’m Miche, and I’m a recovering dieter.

After years of yo-yo dieting & weight gain, I figured out how to stop the cycle, lose the fat, and gain muscle!

So I’m here to share advice on how to eat without rules or restriction and reach your goal body, using scientific research from nutrition & psychology.

…and share recipes, too!

Weight loss isn’t about eating less.

It’s about eating differently.

Losing weight, and especially maintaining it, is about what you eat, and how you go about eating it.

I know, this completely runs against conventional wisdom. But hear me out.

Conventional wisdom doesn’t consider the actual scientific research on how weight loss works.

I do: I’m a PhD student!

I run studies on nutrition & memory, and apply science to my daily life!

There is a lot of great research out there on how to lose weight, and be happier & healthier… but most people don’t know about it, because it’s hard to access & understand.

So I break it down by writing posts & filming videos so you can apply scientific findings to your life!

PS: I also love gardening, so I’ll be sprinkling in some health-related gardening posts here and there 😉

Recipes

Fluffy Baked Potato Chips Recipe [Vegan]

Fluffy vegan baked potato chip recipe

Sometimes I like to make elaborate meals like my most recent strawberry shortcake recipe, but other times… I just want some potatoes. These guys are my favorite way to eat simple potatoes! They’re like a cross between chips and a baked potato—crispy on the outside, fluffy on the inside, and so addictive.

And it’s so simple, I almost feel silly even calling it a recipe. I usually have them with just salt and pepper, but they can be flavored so many ways, with sauces afterwards or spices while baking! (I add a few ideas below)

Nutrition note: contrary to popular opinion, potatoes are a nutritional powerhouse! Not only are they packed with fiber and resistant starch which are both great for weight loss (see my video on resistant starch & weight loss), but they’ve got almost every nutrient you need to survive. For example, one 400 calorie meal of these potatoes would give me 20% of my daily protein needs; 10g fiber; tons of potassium, B vitamins, and vitamin C; omega 3s, and a bunch more.

Vegan fluffy baked potatoes

Ingredients:

  • 2 medium yukon gold potatoes (~300g)
  • Salt and pepper to taste (I use ~1/2 tsp seasoning salt, 1/8 tsp pepper)
  • Optional: spices to taste (can also use to replace salt): smoked paprika, taco seasoning, curry powder, chili lime seasoning, 21 seasoning salute (or other italian seasoning)

Directions:

  1. Preheat oven to 420 degrees F.
  2. Slice potatoes into ~1/8″ thick slices width-wise (aka, so they’re circles not ovals), as evenly as possible. The best way to do this is with a mandolin, but a knife will do!
  3. Put them in a large tupperware, add spices, and shake them around to get them evenly coated.
  4. Line a baking sheet with parchment paper. Spread potato slices out in a single layer on the parchment paper with some space in between them. (Use multiple sheets if necessary)
  5. Place baking sheet(s) in oven. If you have multiple sheets, place them side by side on one rack rather than stacked on a rack above the other–you want both sheets to get full heat from the top and bottom of the oven!
  6. Bake for 18 minutes, or until there are large golden brown bubbles on top of all of the slices, like in the photos. But don’t let them get fully browned!
  7. Eat immediately, since they’re crispiest while hot!


Enjoy,

 

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