My 16 Favourite Healthy Vegan Recipes

— Breakfasts: 1:16, Lunch: 4:16, Snacks: 7:13, Dinner: 9:06


1. Stovetop Oats
Combine 3/4 cup rolled oats and 1.5 cups unsweetened almond milk in a small pot over high heat. When boiling, reduce heat to low and let simmer, stirring occasionally and watching to make sure it doesn’t boil over. Once thick, stir in 1 tsp cinnamon and 1 mashed banana. Remove from heat and serve with any toppings. My favourites are peanut butter, strawberries and banana.

2. Baked Oatmeal
Combine 1/2 cup oats, 1 mashed banana, cinnamon (optional), 1 tsp baking powder, and 1/2 cup almond milk. Place in a mini ramekin or other oven safe dish and bake for 25 minutes at 350F. Add any desired toppings, my favourites are strawberries and peanut butter with almond milk.

—– LUNCH —–
1. Lettuce Wraps
Take a piece of Romaine Lettuce (or any lettuce with a large, flexible leaf) and fill it with brown rice/quinoa, smoked tofu/veggie beef cooked in hoisin sauce, sautéed bell peppers/carrots/zucchini/or any vegetables, sautéed onions and mushrooms, avocado and salsa, nutritional yeast or vegan cheese, hot sauce, and anything else of your choice.

2. Avo-Tomato Sandwich
On two slices of bread/bagel, spread 1/2 a mashed avocado, a sprinkle of nutritional yeast and add some tomato slices. Optional things I like to add are spinach/lettuce, alfalfa sprouts, and ground flax seeds.

—– DINNER —–
1. Spaghetti and “Meat” Balls
Boil spaghetti pasta according to package instructions and set aside.
In a pot, steam chopped broccoli until tender. Saute mushrooms, onions, and any other desired vegetables until cooked. Separately bake/saute bought “meat” balls.
Optionally, you can bring saute all of this together in a large skillet with the tomato sauce to make a more uniform “meat” sauce, or it can just be dished into a bowl with the spaghetti with sauce over top.

2. Pesto Pasta
In a dry skillet over medium-high heat, toast 1/2 cup of pine nuts until golden brown. Set aside. In a food processor, process two bunches of cilantro and 4 cloves of garlic. Once mixed, add in your toasted pine nuts, 1 tsp salt, 1 tsp black pepper, 1 tbsp lemon juice, optional smoked paprika, and process until smooth. If it’s too dry, add in some olive oil or water until it reaches your desired consistency.
I love putting this over pasta (whole wheat, rice or zoodles) with avocado and nutritional yeast.

3. Veggie Burgers
Prepare patty’s according to package instructions, or make your own.
I like to eat mine on a toasted whole wheat bun with hummus, avocado, tomato, any other veggies (spinach, lettuce, sprouts, mushrooms, etc), and nutritional yeast for a cheesy flavor.

4. Spring Rolls
Prepare angel hair or fettuccine rice noodles as per package instructions. Chop up bell pepper, cilantro, avocado, cucumber, mushrooms, smoked tofu, bean shoots, and shred some carrots. Soak your rice paper wrap in lukewarm water for about 10 seconds until soft, then fill with any fillings of your choice. Dip into peanut sauce.
Peanut Sauce Recipe:
In a food processor, process 1/2 cup peanut butter, 1 tablespoon minced garlic, 1/4 cup tamari (soy sauce), 1/4 cup water, 1 tablespoon rice vinegar, 1 teaspoon hot sauce, 1 teaspoon sugar or other natural sweetener until smooth. Be sparse with soy sauce as it can be quite salty.
An alt. spring roll recipe –

5. Chickpea Omelet
Blend or hand mix 2/3 cup water, 1/3 cup chickpea flour, 1 tbsp ground flax seed, 1 tbsp nutritional yeast, 1/8 tsp turmeric, 1/2 tsp baking powder, 1/2 tsp garlic powder, salt and pepper to taste. Pour it over a greased skillet over medium-high heat. Let it cook like you would a normal omelet, flipping when the edges are firm and there are bubbles. Once the other side is cooked, put it on a plate and fold over any fillings. I fill it with sauteed veggies (mushrooms, spinach, bell pepper and zucchini) and sprinkle on nutritional yeast.


My Advice to New Vegans

[UltraVid id=138 ]Okay so the question is what advice would you give to someone that is just getting started with all of this with all of this meaning diet or diet and training or what does all of this look like yeah the real challenges that keep coming up for me and most of the people that I talk with or work with it’s not the diet itself it’s how the diet is perceived that’s really the biggest challenge that’s the biggest hurdle to get around we have our we have our own brainwashing there were a lot of times when I started out running when I was doing the running raw project in those first few years where I really doubted that I was getting enough protein I wasn’t sure because I’ve been part of that cultural brainwashing and back when I was an athlete in my late teens I was doing lots of protein supplements and I was doing all kinds of gland products and all kinds of crazy crap and creatine and everything else because I wanted every edge I could take so you know fast forward 15 16 years into the future and part of my brain is saying well can I do it without those things is this diet enough I don’t know am I getting enough protein I am and there’s no evidence to show me the contrary but yet those doubts were still there and they those doubts stayed there for a couple years it’s only maybe the past three or four years that I’m really confident with this diet even though I had the data even though the data was right there I still had doubts well what if it doesn’t work for me what if I’m different somehow so it’s really about overcoming your own cultural brainwashing and then dealing with your friends and family and you know lovers spouses whatever it may be who are gonna have cultural programming as well that you could have to deal with then you’re gonna have to continually answer the question where do you get your protein or do get your FAS and where do you get this and where do you get that and how do you get your calcium and what about your b12 and we’re constantly bombarded with these things if you’re eating a wide variety of fruits and vegetables and some nuts and seeds you’re getting the most nutrient dense diet on the planet no standard American diet can compete as far as nutrient density goes as far as the wide variety of vitamins minerals and phytonutrients and fibers you can’t compete on those diets but yet the people eating those diets believe that somehow their diet is superior without any evidence to support it but it’s this like cultural virus that everybody has that they’re eating the deficient diet but clearly the vegans and the raw foodist those are the people that are deficient it’s like smokers telling people that they’re deficient in oxygen because they’re breathing clean air it’s like how could you get enough oxygen and breathing clean air you need cigarettes to get oxygen kind of you know what’s going on you know you get all these people that are eating a horrible diet which is heavily supplemented they’re like oh you can’t be vegan because you need b12 and that just shows the veganism doesn’t work well that’s interesting because your milk has vitamin D added your flour products have niacin riboflavin thiamine and reduced iron added to them and on and on and on all of the products that you’re eating are heavily supplemented your diet doesn’t work in fact your diet heavily supplemented still leads to heart disease cancer diabetes and on and on and on so the government tried to fix your diet by adding lots of supplements to it mandating that these foods be supplemented and you’re still falling apart but yet they believe somehow that were the ones that are deficient it just doesn’t make sense but this is what we have to deal with we have to deal with a culture that doesn’t make sense that’s going to alienate us and that’s going to attack us and it’s going to make us question ourselves so if you’re eating a wide variety of foods and a wide variety of flavors and textures you’re going to be okay and maybe you want to take some vitamin b12 maybe you want to take some vitamin D that’s up to you do your research get your blood tested but even so no big deal you’re gonna be healthy it’s really about dealing with the the emotional stuff dealing with the cultural stuff that’s the biggest hurdle so you know my advice is never defend yourself just smile nod you know make a joke about it but don’t defend yourself because you can’t win that conversation because it’s not a rational conversation


30 Healthy Habit Hacks You Need To Know!

[UltraVid id=36 ]Everyone welcome back to my channel today I am sharing 30 healthy habit hacks with you the first one when you wake up in the morning make sure that you drink water straight away next if you do struggle with drinking water we don’t like the flavor for some reason add some fruit into it to make it a little bit tastier for you to get extra nutrients into your day make smoothies or make fresh vegetable juices [Music] if you don’t have enough time to make fresh smoothies in the morning simply freeze or refrigerate the ingredients so they’re ready to go if you want to go for a walk but you have nowhere to hide that big lump of keys take off the keys that you need to get into your apartment and attach them to your shoelace make sure you do a double knot so they don’t come off [Music] if you’re feeling sore after a workout have a bath with some epsom salts in it cleaning can burn way more calories than you realize so make a little cleaning routine for yourself and make sure you’re doing a little bit every day [Music] when you’re going for a walk or a run you can increase the intensity of your workout by adding in some little exercises find a park bench do some step ups some box jumps or maybe even some dips if you’re making a protein shake add the water in first and then the protein so it doesn’t get stuck at the bottom of your shaker it’s easy enough to exercise every day but where I see a lot of people fall short is with their meals so a good way to get around this is to meal prep it will mean that you’ll have a healthy option around a lot of the time and it can save you a lot of time and money add some spices to your meal to get your metabolism firing [Music] if you’re doing steady-state cardio or something that’s boring you could study or watch YouTube videos just have something that you can read or look at while you’re doing it instead of counting calories I would recommend tracking your macronutrients and your micronutrients this will give you a lot better look at what you’re actually eating I know that this one won’t be a popular one but it’s to ditch the coffee’s and cut back on as much caffeine as you can caffeine will fatigue your adrenal glands so I personally don’t like to drink caffeinated drinks same goes for things like pre workouts if you can swap your pre workouts for something like a beta alanine it will still get the blood pumping through your muscles but you won’t get a crash from it foam roll as often as possible once a day if you can it will help release your muscles and they won’t become a sore after your workouts make being active a more regular part of your lifestyle so play with pets or kids or just get out and active more often play a sport something like that get more sunshine in your day a little bit of sunshine each day can actually help boost your mood if you’re going to go down out at a restaurant it’s a good idea just to check up on what they have on the menu online so you can plan beforehand as I said food is one of the biggest battles so have some healthy snacks prepared to take with you just so you’re not feeling inclined to go and get junk food on your way home or when you’re out drive less and walk more [Music] wait 10 to 15 minutes after a meal before you go in 4 seconds take some time to relax it doesn’t matter what this looks like for you for me at the moment it’s been making myself a cup of tea or putting on a face mask and then destroying some civilizations in Age of Empires three [Music] if you really have to have dessert then swap out the dessert for a healthier option for example this is a banana nice cream so I took some cold bananas or some cinnamon and some vanilla combine that in a food processor and then popped it in the freezer and then we could eat that later having a trainer or a training plan will help you get better results because it means you’re following a plan consistently at eat run lifts we offer online personal training and we also have downloadable training plans for you if you’re constructing something like a salad for lunch separate the wet ingredients from the dry ingredients static stretches like these ones are best kept for directly after you exercise because your muscles are warm already whereas stretches like these ones dynamic stretches that are involving movement are best before you workout if you’re doing a home workout and you want to add a little bit of extra resistance and you don’t have any weights available to you a good thing that you can do is make your own weight bag take objects that have the weights listed on them and then you can pop them into a backpack and you can use this for things like curls or go for a walk with it on to help reduce bloating try and stick to the least processed foods that you can get so a lot of fresh fruit and a lot of fresh vegetables legumes and nuts and finally at number one and that is to get a good night’s rest so stay away from the electronics and the blue lights from your screens for about half an hour before you go to bed and if you are plugging your frame with an alarm make sure it’s not in a reachable distance so that way you actually have to get out of bed in the morning to turn it off I’ll catch you guys in my next video bye



[UltraVid id=32 ]Frank Medrano – “No matter the circumstances, always stay motivated! Never lose sight of the big picture. There is success waiting for us all. You just have to be bold enough to take it. Be driven!”

First Steps In Physical Training
In 2006 Frank got his first gym membership. He started weight-lifting, and after a short period of time, he notice his body and fitness started to improve gradually. 
Spending a lot of time in the gym, Frank became friends with other athletes and bodybuilders. At this point, Frank’s body was starting to take on a more athletic shape, which got him thinking about a career in the sports industry. 

Life Changing Calisthenics
After spending some time in the gym, and becoming more confident with his abilities, Frank started bodyweight training in 2010. As Medrano said, it gave him more opportunity to control his body, and further develop his abilities. 
Since starting his calisthenics journey, Frank hasn’t spent much time in the gym. He started doing his training outside, at home, or wherever he could find somewhere to do pull-ups, dips, and push-ups. With years of patience and hard work, Frank achieved desirable results. He became faster, stronger, and learner at 4%-6% body fat. 

Becoming A Vegetarian
Bodyweight training wasn’t the only thing that helped Frank build a great looking physique. In 2010, Frank’s friends, Dan Attanasio and Noel Polanco showed Frank how he could benefit from becoming vegan.
Little by little, Frank gradually changed, and removed meat from his diet and replaced it with plant based foods. 
According to Medrano a plant-based diet gave him more energy, quicker recovery and a healthier looking physique. 


The Vegan Ironman Diet of Cro-Mags’ John Joseph

[UltraVid id=25 ]I love training in New York City New York City is my home it’s a pretty wild place you’re always gonna see some crazy go down come all over the place like this his fight here is far far that’s why I sold angel dust in 1978 and got shot and went to prison at the Dome man so another day in the life I’m on Joseph author lead singer of the cro-mags and Ironman and Ironman is 2.4 miles swim 112 mile bike and a 26.2 mile marathon it adds up to one hundred and forty point six miles the thing about when you start doing Ironman it’s either gonna be one and done or are you gonna get the Ironman bug and you’re gonna be like yeah all right sign up for the next race and that’s what I did I finished New York and I signed up right away for the next race which was Cabo and then I just kept going since I just did Taiwan April 12th then now I’m doing Boulder there’s a lot leading up to preparing yourself for an Ironman you it’s gonna take a toll on your body it’s gonna take a toll on your mind so you have to put the groundwork in first and foremost you have to put the training in and I’ve always been athletic you know I boxed in the Navy I boxed when I was locked up in the 70s I bike raced I ran marathons but in 1981 I saw Ironman Hawaii on Wide World of Sports you know I was watching these people just put everything on the line like wow the emotion just I’m like I’m gonna do that race one day as I’m getting ready for the desire man’s what I do is I’ll ride from Manhattan and I’ll go out to lock away Beach dump my bike at my buddy’s place put my wetsuit on and get in the water and do my 2.4 miles swim and refuel get back on the bike and hammer back into the city through Brooklyn so I’d do one big loop an opportunity came about the New York Ironman came in 2012 and I’ve started to work with this coach Orion Mims who’s done like an insane amount of Iron Man’s half Iron Man’s and he’s like dude let me coach you and I can get us in this race you know for this charity and then Aaron was my strength and conditioning coach and helped me work through a lot of injuries that I had with trigger point and different stretching and activation stuff to make sure that I was able to finish so and your nutrition is a major part of it too high nutrient dense foods is very important leading up to this race I’m eating five six times a day you know you never want the tank to be empty man I’m constantly consuming a lot of fruits veggies a lot of plant-based proteins I’m in juice press every day I’m usually in here right after I hit the gym 50 percent of my diet is raw plant-based one of my main staples I do to chia seeds hooded high and omegas really helps with the training and I also do the superfood acai and I do a shake every day too so I’m gonna have you guys make me the clean green protein that’s got kale spinach hemp protein almond butter coconut milk so that’s more of like a recovery after you train hard so I came off the bike or come out of the gym I always had food issues cuz I was in a really bad foster home for seven years that starved us so I mean I would eat just whatever I could get my hands on rotting meat whatever it was the worst and back at the end the ATI met the Bad Brains ended up splitting from the Navy and coming in New York and getting a job with them and they’re the ones that actually got me to go plant-based because they were like you could work with us but HR this thing it was like you can’t eat meat and then I got a job with them and next thing you knew I got off the meat all that I actually started doing raw foods first I’m gonna make some dinner so the thing I like about this store he gets everything from a lot of local organic produce and this is like the neighborhood store I’ve been shopping in here 20-some odd years so a lot of the endurance athletes more and more are going plant-based because it helps you recover quicker and meat puts the body in a stressful condition because it’s very difficult to digest and we’re making a recipe out of my book meat is for pussies so I’m gonna make you guys meatless chicken burritos these burritos I make are high protein very high nutrient dense dinner so we’re gonna catch some rice going we’re gonna put the coconut oil in here which is gonna add a lot of good fat so mustard seeds will add a lot of good flavor and hang smells like garlic and then we do our tumeric that’s really kill them cancer cells BAM so you know it takes preparation time to make good food but it’s worth it because the that standing eating fast food are gonna spend many many weeks and months in the hospitals seeing doctors getting on line to get their medication so I’d rather invest the time make a good meal homemade so now look at this rice first of all the rice is high in protein and then second you got the peas and you got the cashews and look at look at the greens on there that we’re gonna put into the burritos we’re gonna use the leaves these have more vitamin C than than oranges look at look at the colors of our food I lived in the Hari Krishna temple and I used to my early beginning was cleaning the pots and cleaning the kitchen and working alongside the cook but actually Prabhupada pictured right here this was the person who started the whole vegetarian movement in America I’ve served this to people and they thought they were even meat I didn’t even tell them how amazing this stuff really is it’s just vegetable protein man the philosophy is if you just cook brown rice and beans for people who the wants to eat that if you can make some very healthy food that tastes good people are gonna want to eat this stuff so we got our rice which we prepared earlier throw a couple of pieces the veggie chicken so now you got your protein you got your carbs we’re gonna put some greens up in that so we got the super protein burrito so now we’re gonna put it on the plate and we’re gonna offer it there this is a picture of brow pod my spiritual teacher and radha govinda krishna so we’re almost done here with this the burritos can come out Oh came out nice see this is part of the process you got to realize where I came from abusive homes on the streets so when I got into this this just saved my life so I try to follow what the teachings are come on mama turn on your krishna baby badeah takers name nicer than linker to spend another one of the way of over 100 jobs you got is hardening and that’s that it’s all about proper consciousness the way you prepare you food the way you cook your food and I try to do things the right way attention to detail all right and since I did all the training today I’m gonna you have the extra veggies [Music] people always say oh you do to cro-mags to get in shape for Ironman I’m like nah I do the Ironman to keep in shape for the cro-mags I always say I want to be able to perform as I did when I was in my 20s and I’m still able to do that I really get my training in I don’t mess around if I’m on tour which I was I was going out in the hittin 15 18 mile runs or trying to find a gym with a stationary bike and ride it without altitude mask now you look at most bands they’re trying to live the rock and roll fantasy life sex drugs and rock and roll that ain’t how we live in our lives this is a trigger point therapy through the points in the body so before I do exercise that due dates this loosens up move my arms alive when I play so and I swam today so type you know one week out from an Ironman people wouldn’t even book a show like this I booked I got you shot so if I don’t warm up and do my stuff then you’re asking dangerous you know when I was 20 years old I didn’t have to do man I could just bang my body up any but I’m I’m not that young you know now when you get off a hundred mile ride you forgetting hips and whatever you’re feeling it you know so you got to just get off and have the discipline to stretch and do trigger point all right [Music] [Music] the music is very important part of my life is what it’s what took me out of the darkness of like going back to prison I’m ending up a dead person or a drug addict [Music] the way I describe the cro-mags is it’s it’s just one big explosion of positive energy at the shows the audience participation is what fuels the fire so you know we love that kind of stuff and it may look like it’s a violent act but it’s not really it’s just everybody grooving in having a good time and that’s what hardcore punk rock was about here tonight we see a good so way back in 2012 we played this festival the next day – well thanks Sunday I’m doing my 6th [Applause] [Music] so we’re here at the hotel in Boulder near the start and we’re prepping everything for the Boulder Ironman I have to be in the water at 6:30 a.m. which requires me to get up early and start consuming nutrients I will do oatmeal with a banana and then I will have my organic bread with peanut butter on it so these are cliffs these are 98% organic and vegan I will take these to the top tube so the minute I get out of the water I bang down two of these before I get on the bike these bottles will also have scratch this is the go-to stuff this is what guys in the Tour de France climb mountains in 90-degree heat with this has the salts and then I also have glucose this is just liquid glucose it just instantly goes into your blood and gives you instant energy the other thing I’ll do on the bike which is very important is to try to get down as much of these as I can so I’ll do two Clif bars I’ll try to get three down because when you get to the run it’s all gels and water you’re not gonna get one of these deaths and most of this stuff will be consumed tomorrow I will burn over 9,000 calories in my race it’s about finishing this race that’s everything I’ve put four months of heavy hardcore training into this if there’s an injury whatever happens you push forward and you get through it it’s 5:15 we’re going into the bike transition so I can set my water bottles in we’re at the reservoir this is the swim start so you come out of the water get on your bike we’re gonna pump the tires put out gels on the bike all the nutrition I need this is a mindset in a way of life you know and you meet the best people in the in the Iron Man community man when you’re standing on that beach in the morning and you’re looking at 3,000 people who for the last six months of their life dedicated everything to being at that start it’s a lot of energy when those people are getting ready to get in that water it’s it’s something else the water that’s when you [Applause] [Music] the mind is much more powerful than the body if you put your mind to it you’d be surprised you know people say that to me oh I can’t do a higher man I’m like don’t say you can’t do an Iron Man you can do an Iron Man if you train for it and applied yourself you can finish an Iron Man I see people 50 pounds overweight crossing that finish line because they don’t let anybody put the demons of doubt in their head [Music] then hails at the end will murder it was like three huge climbing but I just stayed on the bike you know it I got a little altitude sickness you know like just nauseousness it is what it is that’s what I signed up now it’s just a nice little marathon it’s like enjoy it that’s the main thing don’t take it up to prove anything to anybody except yourself that you were able to do this but you have to enjoy it if you don’t enjoy the process you’re not gonna stick with it so I wasn’t gonna quit I just dealt with the pain you know and you’re always gonna have pain but you know what you look around man and everybody else out on that course is going through what you’re going through [Music] [Applause] [Music] [Applause] she’s gonna walk all the way through [Music] work through the pain when 2016 hits I’ll probably do another two Iron Man’s before I hit Kona so I got in Kona finally and you know trained like hell but I’m gonna get it done [Applause] muscle go I love it I enjoy it i’m not i don’t have this jock mentality that some of these people have that do these races i don’t ever want to be like that i want to be competing in iron man’s when I’m 70 !