OMG! I just found this channel, I’ve been plant based for a few years now I’m 64yo, and I’ve had all the common diseases, high BP, sleep apnea, depression, type 2 D, obesity, chronic inflammation, etc. I was on a bunch of pills, and decided it wasn’t The way I wanted to go. I did basically what this man is saying, and doing, and now 70+ pounds lighter, and pill less I just wanna say this IS the way to real wealth, health wealth! I’m currently doing stretching, and yogi, and breathing, and a little running, hiking, biking. So anyway you well discover as I have that all this plant based food we’ll start tasting better than all the other crap you use to eat, you well crave it instead, and your readjusted taste buds well thank you. I’m going to continue to follow this channel as it looks like there’s a lot of great information here to be had. AND THANK YOU.😉
Funny how I subscribed to your channel not knowing your nutrition was plant-based. For me as a vegan it's always a pleasant surprise to discover more and more people are proving we can live and be healthy without animal products.
Some much work to eat I sear a steak steak some broccoli I’m done 10 mins 1 meal done packed with nutrient open a can of sardines fry 3 eggs throw it on top of some spinach 10 more minutes meal 2 done for the day eating shouldn’t be so hard that my we have animals and fish
Lovely. I eat a plant based diet. My son was diagnosed with type 2 Diabetes and he went plant based. Within 8 months the doctor could find no signs of diabetes. I went plant based to support him and have never felt better. I even lost 30 lbs within the the 1st too months and I am not a big person so I couldn't figure out where the weight came off from. Never look back.
I am addicted to your channel. With what is going on with the coronavirus, meat plants shutting down, and the unhygienic practices around the meat industry (not only wet markets in Asia) I began looking into alternative protein sources. Your videos are really helping me with this. Thanks again.
I've been on a plant based diet for years now. I enjoy very good health. I recovered from Arthritis after taking Gluten out of my diet. I'm so grateful no more pain.
Nice video man! I have been eating these foods and living a vegan lifestyle for a long time. I just have chosen to be too lazy to organize myself and create useful videos for the world. Thanks again for creating this.
so nice to finally find someone so sober minded, who does home workouts, fasting without being obsessed with keto and most importantly on the plant based diet! thank you so much for your all the great content and now I know that all I've researched myself (including finding PCRM) does actually makes sense. thanks again, you are doing amazing job for the people out here!
This was an excellent video. I loved it!! I was trying to write down the list as the video played. I think I missed one. I will go back and view the video a couple more times because there is so much great information in it. I've watched some of your other videos having to do with excercise. They were great also. Your channel is a keeper. Thanks.
To add to my story. When my son was diagnosed with Type 2 Diabetes he was a XXL in size. After he went plant based within the next 8 months he lost most of his weight and moved to a Medium in clothing size and was Type 2 Diabetes free. He has kept the weight off and still eats plant based. As for myself, I eat very much like yourself and feel very healthy. Thanks again.
This is my first time enjoying your RUclips channel. Great work! I’m looking forward to more great content from you. Thank you so much for this informative video! I got so much out of it.
long time amature vegan calisthenic athlete here: i would note that, though you did mention the first meal was getting a little high in protein, just to be specific, i would not eat more than 40 grams of protein in one sitting (and im a pretty big boy, might wanna punch in your own weight and sex into a calculator) just because you will be wasting whatever your body cant absorb at that moment. also i would NOT recommend taking a b12 supplement, for one: the exact same reason as the protein, you only need like 2-3 mcg a day and most supplements are 1000-2000 mcg (which just blows my mind) so best case: you piss 99% of that supplement away, worse case.... you may be doing some long term damage by overdosing (probably not, but there is little study on it) i would recommend just making sure you have something in your diet with it in it (alt milk and cereal have it fortified and a ton of fruits and grains have it naturally) then never think of it again, what i did the better part of a decade ago and have had no problems. btw: just found your channel but im loving the work you have put into it, thanks and keep up the good work!!
grains are actually also seeds; the difference is that grains are the seeds of grasses, whereas quijnoa (and ameranth and buckwheat) are seeds of broadleaf plants.
I searched "downsides of pullup bar wall", then your "The Best Pull Up Bar For YOUR Goals" video showed up, I watched it and I liked it, then I checked your videos and found this one, I had no idea you eat a plant based diet, that's so cool, subscribed!
Great video! As per other posts, I suggest getting an Instant Pot (or your brand of preference) for cooking all pulse, lentils or gains. It makes it sooooo easy! Oh and faster! Keep up the great work!
Amen brother! Excellent food choices, tahini is also a very good plant based source of protein often over looked, one thing I like to do is mix soy milk, tahini and nutritional yeast with some quinoa and it makes one delicious savory snack or meal depending on how much you want.
Hi, Ryan this video really compliments your work out videos.I have likewise started to transition to a plant base diet and my results have been great , my Doc was impressed with my blood work.Ive incorporated your workout recommendations as well. Keep up the good.👏🏾👍
Thank you for sharing this! The first bowl looks delish! I have tried tempeh but I think I was turned off by it because I wasn’t cooking it right. I tried cooking it in a pan but maybe I didn’t cook it long enough? Will give it another try baking like you did!
TheCriticalVirgo tempeh is definitely an acquired taste and it's taken me many trial & error attempts to figure out how I like it, so don't get discouraged :) I recommend marinating the tempeh in you favorite marinade/sauce if you fry or bake it. My favorite right now is buffalo sauce but I rotate through several flavors. Also, using tempeh in a soup or stew to soften it is great too. If you want to go a less healthy route, breading and frying (panko bread crumbs or even deep fry) can be good, but again, not ideal for healthy eating. I hope this helps! Don't give up on tempeh. And make sure you eat your beans and lentils too :)
daliela cawthorn thanks, and will do! I want MTG to be about 50/50 exercise/nutrition because they're both equally important, so I'll be adding more nutrition videos soon :)
awesome, could you do 5 day meal prep video for us who work long hours everyday then train when we can. ive installed my chinup bar, resistance bands and parrallletes in my workshop, its the only time i get to do it
It's nice to see you listed many alternatives for me. I have soy, lactose and gluten intolerance and I also can't eat most of fruits, so it's pretty hard to find what to eat. I am okay with eating meat, but I want to have more freedom than that, when it comes to protein intake.
Worques I'm glad the video was helpful. Sorry to hear you have so many intolerances, but that's awesome you're looking to branch out into more plant based protein sources 👍
Wonderful video, fellow fitness enthusiast and vegan 😊. Small remark. When the quinoa boils, the water doesn't evaporate but rather gets absorbed into the seed. That's way it ends up becoming fluffy 🙂
I use Cronometer. You can sign up free at their website or download the mobile app and use it for tracking nutrition all you want. You never need to pay. Such a great app.
Hi there Ryan, I just subscribed to your channel today because the contend is great. If I may come with a little feedback, I would suggest that you raise the audio level of your voice over (or buy a decent microphone for that purpose). This would make your great videos much better than they already are :-) Thanks for putting in the time to do all this!
Excellent content. One criticism: Diet *can* treat or reverse many medical conditions, BUT there are some dangerous consequences to saying, for example, that cancer can be cured with diet alone (eg, some people might take this to mean that they don't need to see a doctor). Always consult with a doctor before attempting to replace medications with nutrition/lifestyle changes. Some conditions actually do need medication.
I personally think the true, sustainable human diet (based on our evolution) is the Mediterranean - Keto diet (basically a mixture b/t Pescetarian and Vegetarian based diet with a heavier emphasis on low-carb veggies), which shares some similarities with a purely plant-based diet, so cheers!!
All good plant-based examples except for the honey, but then I noticed at the end of the video you said you're "mostly" on a plant-based diet. A good alternative for honey would be maple syrup if you wanted it to be vegan and completely plant-based. Good info in this video.
Martin thanks. Yeah, I'm not strict "vegan" and mainly eat this way for the health benefits. Since honey has zero cholesterol and fat, it's fair game to me. I know the bees don't appreciate it, though.
Minus The Gym actually if it’s sourced humanely, I don’t think it’s a big deal. In fact, I would even consider dairy and eggs to be vegan if they are actually sourced in a compassionate way that isnt depriving the species
I also noticed the honey and the comment of being, "mostly plant based". The maple syrup is a excellent replacement, but somewhat expensive. Vegan honey can be produced by cooking Organic Apple Juice with Organic Sugar and cooked down until it becomes thick and syrup like (less expensive).
I'm new to your channel. Love this video as I was looking for protein plant based dishes. But there is one grain that is seriously under rated regarding protein....and that is Millet. Millet is very high in protein as well.
@@MinusTheGym Your video inspired me to cook Red Lentils and Quinoa. I add some Tempeh and some Spaghetti sauce to flavor. I've been plant based for years but never learned how to eat. So this video is a keeper. 💙
If you've never cooked with dry beans, please remember this tip: go through each bag and make sure to take out any little rocks that have found their way in. Along with any moldy or 'suspect' looking ones. Give them all a good rinse before soaking them. It's sometimes a little time consuming, depending on how big a bag you're using. But it's much better then to discover after cooking that some moldy ones have ruined the batch, or if you happen to bite down on that random pebble.
Subscribed! Ryan, thank you for your efforts to making simple and clear instructional videos for us beginner's! One question I have is do you stretch everyday or every other day? If so, do you have a specific routine you follow? My mobility/flexibility is pretty bad and I would like to improve that along with my core before I start working out. Thank you!
TheToeKnee216 I do stretch daily but the session length varies a lot depending on how much time I have. I stretch in the evening and spend anywhere from 5-30 minutes doing it. And the routine consists of any muscles I've identified as "tight". If I don't feel tightness when performing a stretch, then I don't need to do it. I'll add flexibility/mobility to my running list of video topics. Thanks 😊
@@MinusTheGym I guess my problem is that I haven't really stretched since playing sports in high school, about 20 years ago... Every time I stretch everything is tight. Looking forward to all future videos!
What stores can you get some of these plant based proteins because where I shopped mostly all the products where just tofu based, I like tofu but I also want variety could you tell me what band stores you shoped to get some of these? Thanks
Would you consider Spelt and Farro to be interchangeable? Can both substitute rice? Where you buy yours, I find them really expensive. How much you pay for yours? Thanks!
After 40 years on an almost total vegan diet. I never once worried about protien. I just eat a variety of whole plant foods. Most would be considered low or no protein. I am almost 73 and still stronger per pound than anyone else i know. AND NO SUPLEMENTS !!!! Protein is something you don't have to worry about if eating whole plant foods. THE BEST PROTEIN IS A MIX OF INCOMPLETE PROTEINS.!
You should make a video about how to combine different proteins to make a complete protein. I am sure you know that you mix beans with rice to make a complete protein and that alone they are not. Good video.
Hey Ryan, thanks for posting this and your many other awesome videos. I also had hypertension during my mid 20s (I’m 29 now). I’d like to know more from you about what helped you and how did you do your workouts keeping hypertension in mind. Please let me know you’d be interested in helping and how should I contact you? Thanks :)
Thank you for the advice! I see that we're precisely counting the protein grams we eat, but shouldn't we be aware of carbs and lipids too? Like how much of it should we eat?
not really. the reason is, the body can convert carbs into fat and fat into carbs. it can't convert either carbs or fat into protein. so the exact ratio of fat and carbs you have is irrelevant, since the body can convert one to the other easily. but since the body can't convert fat or carbs into protein, you need to track that.
I'm allergic to almost all plant-based proteins. Nuts, seeds, beans. Leafy greens are the only plant based source that I can eat without symptoms. I also have problems with eggs and milk. This is the reason I went pescetarian.
Do you ever use vital wheat gluten? I've been eating mostly plant based for two years now and recently discovered it and feel like it's a game changer.
Chuck R Yeah, I've used vital wheat gluten whenever making seitan. I agree, it's a great protein source as well, but I didn't want to include too many gluten products so those with celiac disease or gluten intolerances would have more options. Glad you like it though :)
Phytoestrogen. That means plant estrogen. No scientific evidence that it interferes with human health in quantities that you're likely to eat, and, in many cases, it shows potential for helping against various cancers and possibly depression. www.ncbi.nlm.nih.gov/pmc/articles/PMC1480510/
Hi Minus The Gym, just a quick question about Essential Amino Acids and your diet, do you account for the EAA each day? If so have you actively created a chart to ensure you mix the required foods together to achieve full EAA each day? I'm not vegetarian/vegan, but I don't eat lots of meat and some days I don't have meat at all, but I am curious to know how you mix it together. Also one other thing I am in my late 40's now and have transitioned from weight training to more body weight, isometric, calisthenics for my exercise. I have noticed though that my calorie requirements are lessening, if I aim at 2000 calories a day it is generally too much, anybody else out there experiencing this? I have a sedentary job, but do train up to 5 times a week.
Thank you for the suggestions. It is always great to have various sources of protein. Can I ask how you feel about Dr. Gundry's suggestion that many of the plants you mention are high sources of lectins and are, based on his research, less than optimum for us?
Don Morrison I haven't read Gundry's research, but based on what I've learned, gluten is a lectin and is harmful to people with gluten sensitivities and Celiac disease. I personally think all lectins got a bad rap due to gluten's reputation. I know this is anecdotal, but I eat legumes and whole grains daily, both of which are high in lectin proteins, and yet I feel great and have tons of strength and energy. So I don't see an issue with it. I'll dig in more to Gundry and his research though because I'm curious now, so thanks for bringing that up.
@@MinusTheGym Thank you for getting back to me and I appreciate your taking the time to review Dr. Gundry's work. It seems that he has some very real concerns with the amount of plant lectins being consumed by the vegan/vegitarian community. Personally, I'm just confused. Some researchers suggest meat is highly questionable but a carnivore community has sprung up with what appears to be reasonable research support. The vegan community is ever expanding even in the face of research that suggests lectins an oxalates are dangerous to one's health. I would just like to find an approach to nutrition that works.
Gundry and his misleading book have been thoroughly discredited by reputable plant based MDs. For cryin out loud, he scares the reader with horror stories about lectins, then whaddayouknow ...has a supplement to sell you that supposedly counteracts the effects of said lectins he told you to avoid. The term "huckster" comes to mind. ruclips.net/video/7NT4q_5dfLs/видео.html
Hi! I am looking at transitioning to at least a mostly plant based diet for health, and was wondering what your experience was like! Are there any resources your recommend? Things you wish you knew then? Guidelines you like to follow when it comes to meal planning?
Danger Darth my experience was interesting. An old friend of mine from high school got back in touch. He was raw vegan and told me about his diet. The benefits sounded incredible to me, so I decided to try it. I went from eating beef, chicken, turkey, fish, eggs, etc. one day to raw vegan the next day. The change was very sudden and shocked my body (in a good way) to say the least. In a matter of 3-5 days I could feel that my body was detoxified (I spent a lot of time in the bathroom those 3-5 days... lol). It's hard to describe, but I felt lighter, cleaner, happier and all around healthier. So I knew there was something to it. Raw vegan wasn't sustainable for me, though. I ended up landing on the whole food plant based diet after seeing the documentary Forks Over Knives. Not sure if you've seen that documentary, but it was a game changer for me. It shows how the WFPB diet has been used to reverse chronic diseases like heart disease, type 2 diabetes, cancer and more, so I was sold on it after that. Especially because I had high blood pressure when I was eating meat. If I had to recommend resources, I'd say watch Forks Over Knives, for sure. And for books, I recommend "How to Prevent and Reverse Heart Disease" by Dr. Caldwell Esselstyn Jr. MD, "The China Study" by T. Colin Campbell Phd and any book written by Dr's Joel Fuhrman and Neal Barnard. Funny you mention meal planning. That's the next video I'm working on :) Stay tuned for it. I'll explain how I eat WFPB with my chaotic schedule. And the meal plan will be a template that can be easily modified for nutritional variety. My main advice is to not view it as "all or nothing." If you slip up and eat something that doesn't align with your goals, it's fine. Just get back on track at the next meal. Don't be discouraged. It's like learning how to ride a bike. You fall off? You get back on. And "mostly" plant based is great. I actually believe we are not herbivores but are omnivorous frugivores, meaning we are meant to eat small amounts of animal product, however society's love for rich and luxurious food has led us down a path of too much animal product, resulting in degenerative disease and obscure health complications. Lastly, I highly recommend aiming for "high raw," meaning incorporate as much raw fruit and veggies into your meals as possible. Raw is where it's at! It's just very difficult to eat completely raw (I miss cooked food after a while). Wow... sorry I typed a novel. lol
Great video mate👍 just subscribed to your channel. Just a quick question though . Do you take protein supplements at all Or just plant based diet?Like whey protein etc .
Re. Soy milk: ensure it is from the whole* bean rather than soy protein isolate. Vitasoy in Australia is a good pick. It is fortified with b12, a lot cheaper than Bonsoy, and made in Aus from organic soybeans.
Broccoli has protein but plant protein is less efficiently metabolized also a lot of fiber n water so you'll need to eat more volume to get get same protein as from meat. *And* you won't get a number of essential nutrients which are in animals only. So have fun with your delusions
@@13gladiusToTheKnot You are the one haveing delusions. The best source of every essential nutrient is plants People that are eating large amounts of animal products are starving on a full stomach. !!!!
@@herbbowler2461 Actually plants do *NOT* contain a number of "essential" nutrients some of whic are: True vit A (aka retinol)(and no, carotenoids are nit the same thing); B12; Benfotiamine (protective if nervous system; Carnosine; Carnotine; Creatinine (bodies priduce less as they age which is why more knowledgeable vegans (obviously not you) supplement it copiously); D3; DHA (not equally obtained from *any* plant source); K2-4, helps keep calcium deposits out of venous system thus improving venous circulation n elasticity. While the body does not need all the above to live long, deficiencies can cause debilitations and some actually are essential which if you weren't a totally delusional, ignorant, imbecile you would know that
Michelle Donovan my peanut butter chocolate smoothie is in this video, if that's the one you're asking about: ruclips.net/video/HBfjIErRhvc/видео.html It's an immense recipe though - about 900 calories - so consider reducing it by 1/2 or or 1/3 if that's too much for you.
Awesome video, just wondering about the soy and corn in your diet. I've read horror stories about corn being completely GMO contaminated and soy causing high estrogen in men. Would love to hear your opinion on this.
OMG! I just found this channel, I’ve been plant based for a few years now I’m 64yo, and I’ve had all the common diseases, high BP, sleep apnea, depression, type 2 D, obesity, chronic inflammation, etc. I was on a bunch of pills, and decided it wasn’t The way I wanted to go. I did basically what this man is saying, and doing, and now 70+ pounds lighter, and pill less I just wanna say this IS the way to real wealth, health wealth! I’m currently doing stretching, and yogi, and breathing, and a little running, hiking, biking. So anyway you well discover as I have that all this plant based food we’ll start tasting better than all the other crap you use to eat, you well crave it instead, and your readjusted taste buds well thank you. I’m going to continue to follow this channel as it looks like there’s a lot of great information here to be had. AND THANK YOU.😉
Funny how I subscribed to your channel not knowing your nutrition was plant-based. For me as a vegan it's always a pleasant surprise to discover more and more people are proving we can live and be healthy without animal products.
Wow! Thank you! Great video!
JoseTheVegan on RUclips
Me too!
Honey isn’t plant based..
Exactly the same case here.
Some much work to eat I sear a steak steak some broccoli I’m done 10 mins 1 meal done packed with nutrient open a can of sardines fry 3 eggs throw it on top of some spinach 10 more minutes meal 2 done for the day eating shouldn’t be so hard that my we have animals and fish
Lovely. I eat a plant based diet. My son was diagnosed with type 2 Diabetes and he went plant based. Within 8 months the doctor could find no signs of diabetes. I went plant based to support him and have never felt better. I even lost 30 lbs within the the 1st too months and I am not a big person so I couldn't figure out where the weight came off from. Never look back.
If you like nutritional yeast a lot, you can spray your popcorn with a little olive oil and sprinkle the yeast on it and it is so good.
On the last recipe with whole grain bread, peanut better, banana & honey, I always add some ground cinnamon.
It’s delicious!😋
This specially is what adds flavor to the mix
plant-based dieter here. loved it. please create more of these videos!
I am addicted to your channel. With what is going on with the coronavirus, meat plants shutting down, and the unhygienic practices around the meat industry (not only wet markets in Asia) I began looking into alternative protein sources. Your videos are really helping me with this. Thanks again.
I've been on a plant based diet for years now. I enjoy very good health.
I recovered from Arthritis after taking Gluten out of my diet.
I'm so grateful no more pain.
Nice video man! I have been eating these foods and living a vegan lifestyle for a long time. I just have chosen to be too lazy to organize myself and create useful videos for the world. Thanks again for creating this.
SAME!!!
so nice to finally find someone so sober minded, who does home workouts, fasting without being obsessed with keto and most importantly on the plant based diet! thank you so much for your all the great content and now I know that all I've researched myself (including finding PCRM) does actually makes sense. thanks again, you are doing amazing job for the people out here!
I am recovering from a bad case of gout, after watching some your videos I think I will go plant base while attempting some of your work outs
This was an excellent video. I loved it!! I was trying to write down the list as the video played. I think I missed one. I will go back and view the video a couple more times because there is so much great information in it. I've watched some of your other videos having to do with excercise. They were great also. Your channel is a keeper. Thanks.
Thank you for this video. I learned a lot on how to cook legumes and using nutritional yeast and hemp seeds.
that Ezekiel Sprouted bread is one of my favs too.
Pete Sabramowicz nice bro. I wish it was cheaper :)
@@MinusTheGym same LOL.
It does contain gluten tho
More vegan nutrition vids please! This was really useful. I've just made the transition from veggie to vegan.
Thank you for this video which is extremely helpful.
I started towards a plant based diet 3 weeks ago and wasnt sure if I was getting enough protein.
You have a good voice for commentary. Great video also.
Thanks :)
Absolutely agree! Some commentators on plant based meals put me off .... too annoying! ...and I can't watch their video.
To add to my story. When my son was diagnosed with Type 2 Diabetes he was a XXL in size. After he went plant based within the next 8 months he lost most of his weight and moved to a Medium in clothing size and was Type 2 Diabetes free. He has kept the weight off and still eats plant based. As for myself, I eat very much like yourself and feel very healthy. Thanks again.
That was a very well put together and informative video - I’ve got some more ideas to add to my somewhat boring plant based diet thank you.
I've been doing your beginners calisthenics routine, didnt realise you were vegan. Subbed!
Chia seeds are also really useful.
All seeds and nut are useful but what do YOU mean by useful?
This is my first time enjoying your RUclips channel. Great work! I’m looking forward to more great content from you. Thank you so much for this informative video! I got so much out of it.
Thank you for your honesty
long time amature vegan calisthenic athlete here: i would note that, though you did mention the first meal was getting a little high in protein, just to be specific, i would not eat more than 40 grams of protein in one sitting (and im a pretty big boy, might wanna punch in your own weight and sex into a calculator) just because you will be wasting whatever your body cant absorb at that moment. also i would NOT recommend taking a b12 supplement, for one: the exact same reason as the protein, you only need like 2-3 mcg a day and most supplements are 1000-2000 mcg (which just blows my mind) so best case: you piss 99% of that supplement away, worse case.... you may be doing some long term damage by overdosing (probably not, but there is little study on it) i would recommend just making sure you have something in your diet with it in it (alt milk and cereal have it fortified and a ton of fruits and grains have it naturally) then never think of it again, what i did the better part of a decade ago and have had no problems.
btw: just found your channel but im loving the work you have put into it, thanks and keep up the good work!!
First sensible comment here.
Great Video
More and more people realize that a plant based diet are the best for us!
Keep moving stay healthy!
Best for some but not all good sir.
I agree with your RUclips channel name, that’s like the motto of my weight loss journey 😄
It's good to soak everything that is botanically a seed (like lentils), because that helps to get rid of antinutrients.
You make great content Ryan. Thanks so much.
grains are actually also seeds; the difference is that grains are the seeds of grasses, whereas quijnoa (and ameranth and buckwheat) are seeds of broadleaf plants.
Your skin looks great because your diet is great!!!
I searched "downsides of pullup bar wall", then your "The Best Pull Up Bar For YOUR Goals" video showed up,
I watched it and I liked it, then I checked your videos and found this one, I had no idea you eat a plant based
diet, that's so cool, subscribed!
Great video!
As per other posts, I suggest getting an Instant Pot (or your brand of preference) for cooking all pulse, lentils or gains. It makes it sooooo easy! Oh and faster!
Keep up the great work!
Just found your channel..so glad your plant based!
Amen brother! Excellent food choices, tahini is also a very good plant based source of protein often over looked, one thing I like to do is mix soy milk, tahini and nutritional yeast with some quinoa and it makes one delicious savory snack or meal depending on how much you want.
Hi, Ryan this video really compliments your work out videos.I have likewise started to transition to a plant base diet and my results have been great , my Doc was impressed with my blood work.Ive incorporated your workout recommendations as well. Keep up the good.👏🏾👍
Richard Ortiz this is awesome to hear! Thank you. Comments like these make all my effort worth while :)
Thank you for sharing this! The first bowl looks delish! I have tried tempeh but I think I was turned off by it because I wasn’t cooking it right. I tried cooking it in a pan but maybe I didn’t cook it long enough? Will give it another try baking like you did!
TheCriticalVirgo tempeh is definitely an acquired taste and it's taken me many trial & error attempts to figure out how I like it, so don't get discouraged :) I recommend marinating the tempeh in you favorite marinade/sauce if you fry or bake it. My favorite right now is buffalo sauce but I rotate through several flavors. Also, using tempeh in a soup or stew to soften it is great too. If you want to go a less healthy route, breading and frying (panko bread crumbs or even deep fry) can be good, but again, not ideal for healthy eating.
I hope this helps! Don't give up on tempeh. And make sure you eat your beans and lentils too :)
Thanks for the recipe. I'm also trying to go more plant based. Please share more ideas.
daliela cawthorn thanks, and will do! I want MTG to be about 50/50 exercise/nutrition because they're both equally important, so I'll be adding more nutrition videos soon :)
To the point and very helpful. Thank you!
Thanks Ryan, fantastic video. And I've tried the cilantro-tahini dressing: Yummy!
Thank you Ryan for this video ❤️❤️❤️
Sooo helpful!! Your videos are the best. Thank you!!
Nutritional yeast is the KING of them all 50% protein. I use is everyday to make plant based cheese. I love on wholewheat toast and pizza.
awesome, could you do 5 day meal prep video for us who work long hours everyday then train when we can. ive installed my chinup bar, resistance bands and parrallletes in my workshop, its the only time i get to do it
My favs are lentils, barley and tofu. Each brings around 20 grams of protein per cup!
Nice one - with beans, I have to soak them for about 3 days (rinsing every 12 hrs). If I don't, I have trouble digesting them. I must try quinoa next!
buy them in a tin.
I think that's probably what I'll end up doing.. Hehe.
FlowerGrower Smith quinoa makes a nice flat bread
It's nice to see you listed many alternatives for me. I have soy, lactose and gluten intolerance and I also can't eat most of fruits, so it's pretty hard to find what to eat.
I am okay with eating meat, but I want to have more freedom than that, when it comes to protein intake.
Worques I'm glad the video was helpful. Sorry to hear you have so many intolerances, but that's awesome you're looking to branch out into more plant based protein sources 👍
Wonderful video, fellow fitness enthusiast and vegan 😊. Small remark. When the quinoa boils, the water doesn't evaporate but rather gets absorbed into the seed. That's way it ends up becoming fluffy 🙂
Ahahahah, this is the music from Vape Nation!!
Great video though bro.
About the beans not need to rince after cooking, that liquid it's really good, you can blend some and make a very good soup.
Well, I'm sort off half way there and, since knowledge is power, I had to subscribe in order to learn more. Thank's! D
me too
Great video, great information!
What a great video! Thanks
Wonderful informative video, thanks for sharing. Which software you used for calculating calories??
I use Cronometer. You can sign up free at their website or download the mobile app and use it for tracking nutrition all you want. You never need to pay. Such a great app.
Thanks so much for the wonderful information!
Hi there Ryan,
I just subscribed to your channel today because the contend is great. If I may come with a little feedback, I would suggest that you raise the audio level of your voice over (or buy a decent microphone for that purpose). This would make your great videos much better than they already are :-) Thanks for putting in the time to do all this!
Kenneth Lorentzen thanks! And I do have a pretty sweet mic already, so I'll turn up the gain/volume for the next videos and see how that goes.
@@MinusTheGym Awesome! (And I am only talking about the voice over parts. The rest sounds absolutely fine) :-) Looking forward to more good videos!
Fantastic video!
Which is the programme you use to calculate the nutrition elements of your diet?
Good. Thank you for the information.
Excellent content. One criticism: Diet *can* treat or reverse many medical conditions, BUT there are some dangerous consequences to saying, for example, that cancer can be cured with diet alone (eg, some people might take this to mean that they don't need to see a doctor). Always consult with a doctor before attempting to replace medications with nutrition/lifestyle changes. Some conditions actually do need medication.
I use pressure cooker for the beans. Save the gas and time
I personally think the true, sustainable human diet (based on our evolution) is the Mediterranean - Keto diet (basically a mixture b/t Pescetarian and Vegetarian based diet with a heavier emphasis on low-carb veggies), which shares some similarities with a purely plant-based diet, so cheers!!
All good plant-based examples except for the honey, but then I noticed at the end of the video you said you're "mostly" on a plant-based diet. A good alternative for honey would be maple syrup if you wanted it to be vegan and completely plant-based. Good info in this video.
Martin thanks. Yeah, I'm not strict "vegan" and mainly eat this way for the health benefits. Since honey has zero cholesterol and fat, it's fair game to me. I know the bees don't appreciate it, though.
Minus The Gym actually if it’s sourced humanely, I don’t think it’s a big deal.
In fact, I would even consider dairy and eggs to be vegan if they are actually sourced in a compassionate way that isnt depriving the species
@@MinusTheGym if that's the criteria, whey protein isolate also has zero cholesterol and fat, why wouldn't that also work as a protein source?
I also noticed the honey and the comment of being, "mostly plant based". The maple syrup is a excellent replacement, but somewhat expensive. Vegan honey can be produced by cooking Organic Apple Juice with Organic Sugar and cooked down until it becomes thick and syrup like (less expensive).
really great content. cheers.
Great vid!
I'm new to your channel. Love this video as I was looking for protein plant based dishes. But there is one grain that is seriously under rated regarding protein....and that is Millet. Millet is very high in protein as well.
Agreed! I love millet as a breakfast grain with dried fruits and in salads
@@MinusTheGym Your video inspired me to cook Red Lentils and Quinoa. I add some Tempeh and some Spaghetti sauce to flavor. I've been plant based for years but never learned how to eat. So this video is a keeper. 💙
If you've never cooked with dry beans, please remember this tip: go through each bag and make sure to take out any little rocks that have found their way in. Along with any moldy or 'suspect' looking ones. Give them all a good rinse before soaking them. It's sometimes a little time consuming, depending on how big a bag you're using. But it's much better then to discover after cooking that some moldy ones have ruined the batch, or if you happen to bite down on that random pebble.
What kind of ghetto beans are you buying?
Is the protein in soy milk as available for absorption as in fermented soy?
Grain is a seed too...
Subscribed! Ryan, thank you for your efforts to making simple and clear instructional videos for us beginner's! One question I have is do you stretch everyday or every other day? If so, do you have a specific routine you follow? My mobility/flexibility is pretty bad and I would like to improve that along with my core before I start working out. Thank you!
TheToeKnee216 I do stretch daily but the session length varies a lot depending on how much time I have. I stretch in the evening and spend anywhere from 5-30 minutes doing it. And the routine consists of any muscles I've identified as "tight". If I don't feel tightness when performing a stretch, then I don't need to do it. I'll add flexibility/mobility to my running list of video topics. Thanks 😊
@@MinusTheGym I guess my problem is that I haven't really stretched since playing sports in high school, about 20 years ago... Every time I stretch everything is tight. Looking forward to all future videos!
What stores can you get some of these plant based proteins because where I shopped mostly all the products where just tofu based, I like tofu but I also want variety could you tell me what band stores you shoped
to get some of these? Thanks
Would you consider Spelt and Farro to be interchangeable? Can both substitute rice?
Where you buy yours, I find them really expensive. How much you pay for yours?
Thanks!
How much sugar has in peanut butter.?
After 40 years on an almost total vegan diet. I never once worried about protien. I just eat a variety of whole plant foods. Most would be considered low or no protein.
I am almost 73 and still stronger per pound than anyone else i know.
AND NO SUPLEMENTS !!!!
Protein is something you don't have to worry about if eating whole plant foods.
THE BEST PROTEIN IS A MIX OF INCOMPLETE PROTEINS.!
You should make a video about how to combine different proteins to make a complete protein. I am sure you know that you mix beans with rice to make a complete protein and that alone they are not. Good video.
Dont worry about that mate, just get it down ya.
Just to add, pressure cooking reduces cooking time significantly
Nilesh Shah nice! Sounds like I need to get myself a pressure cooker :)
@@MinusTheGym forgot to mention that the grains in a pressure cooker really fluff. Thanks for all your stuff. Really clear and helpful.
@@nileshshah4397 Yess pressure cookers are amazing! Also save that bean juice! it makes a delicious drink similar to coffee or tea
Instant pot is great for rice and quinoa
Yes, tempe is the best 😀
Thanks for the knowledge. I like meat and this helps with what plants to add since I dont know what to look for.
Hey Ryan, thanks for posting this and your many other awesome videos. I also had hypertension during my mid 20s (I’m 29 now). I’d like to know more from you about what helped you and how did you do your workouts keeping hypertension in mind. Please let me know you’d be interested in helping and how should I contact you? Thanks :)
thanks for the information.
Looks like great recipes.
Thank you for the advice! I see that we're precisely counting the protein grams we eat, but shouldn't we be aware of carbs and lipids too? Like how much of it should we eat?
not really. the reason is, the body can convert carbs into fat and fat into carbs. it can't convert either carbs or fat into protein. so the exact ratio of fat and carbs you have is irrelevant, since the body can convert one to the other easily. but since the body can't convert fat or carbs into protein, you need to track that.
I'm allergic to almost all plant-based proteins. Nuts, seeds, beans. Leafy greens are the only plant based source that I can eat without symptoms. I also have problems with eggs and milk. This is the reason I went pescetarian.
Thank you very helpful
Super Fab inform, even for someone who lives this since 76
Do you ever use vital wheat gluten? I've been eating mostly plant based for two years now and recently discovered it and feel like it's a game changer.
Chuck R Yeah, I've used vital wheat gluten whenever making seitan. I agree, it's a great protein source as well, but I didn't want to include too many gluten products so those with celiac disease or gluten intolerances would have more options. Glad you like it though :)
Hey, is soy milk high in estrogen and generally not good for men to take ?
Phytoestrogen. That means plant estrogen. No scientific evidence that it interferes with human health in quantities that you're likely to eat, and, in many cases, it shows potential for helping against various cancers and possibly depression.
www.ncbi.nlm.nih.gov/pmc/articles/PMC1480510/
Hi Minus The Gym, just a quick question about Essential Amino Acids and your diet, do you account for the EAA each day? If so have you actively created a chart to ensure you mix the required foods together to achieve full EAA each day? I'm not vegetarian/vegan, but I don't eat lots of meat and some days I don't have meat at all, but I am curious to know how you mix it together.
Also one other thing I am in my late 40's now and have transitioned from weight training to more body weight, isometric, calisthenics for my exercise. I have noticed though that my calorie requirements are lessening, if I aim at 2000 calories a day it is generally too much, anybody else out there experiencing this? I have a sedentary job, but do train up to 5 times a week.
Lack of EAA is the flaw in vegan diets.
We need protein , but most people ‘over protein’. We don’t need anything like the amount the advertising agencies want you to eat.
Thank you for the suggestions. It is always great to have various sources of protein. Can I ask how you feel about Dr. Gundry's suggestion that many of the plants you mention are high sources of lectins and are, based on his research, less than optimum for us?
Don Morrison I haven't read Gundry's research, but based on what I've learned, gluten is a lectin and is harmful to people with gluten sensitivities and Celiac disease. I personally think all lectins got a bad rap due to gluten's reputation. I know this is anecdotal, but I eat legumes and whole grains daily, both of which are high in lectin proteins, and yet I feel great and have tons of strength and energy. So I don't see an issue with it. I'll dig in more to Gundry and his research though because I'm curious now, so thanks for bringing that up.
@@MinusTheGym Thank you for getting back to me and I appreciate your taking the time to review Dr. Gundry's work. It seems that he has some very real concerns with the amount of plant lectins being consumed by the vegan/vegitarian community.
Personally, I'm just confused.
Some researchers suggest meat is highly questionable but a carnivore community has sprung up with what appears to be reasonable research support. The vegan community is ever expanding even in the face of research that suggests lectins an oxalates are dangerous to one's health.
I would just like to find an approach to nutrition that works.
Don Morrison
ruclips.net/video/vaCkwbnNcTM/видео.html
Gundry and his misleading book have been thoroughly discredited by reputable plant based MDs. For cryin out loud, he scares the reader with horror stories about lectins, then whaddayouknow ...has a supplement to sell you that supposedly counteracts the effects of said lectins he told you to avoid. The term "huckster" comes to mind.
ruclips.net/video/7NT4q_5dfLs/видео.html
Hi! I am looking at transitioning to at least a mostly plant based diet for health, and was wondering what your experience was like!
Are there any resources your recommend? Things you wish you knew then? Guidelines you like to follow when it comes to meal planning?
Danger Darth my experience was interesting. An old friend of mine from high school got back in touch. He was raw vegan and told me about his diet. The benefits sounded incredible to me, so I decided to try it. I went from eating beef, chicken, turkey, fish, eggs, etc. one day to raw vegan the next day. The change was very sudden and shocked my body (in a good way) to say the least. In a matter of 3-5 days I could feel that my body was detoxified (I spent a lot of time in the bathroom those 3-5 days... lol). It's hard to describe, but I felt lighter, cleaner, happier and all around healthier. So I knew there was something to it.
Raw vegan wasn't sustainable for me, though. I ended up landing on the whole food plant based diet after seeing the documentary Forks Over Knives. Not sure if you've seen that documentary, but it was a game changer for me. It shows how the WFPB diet has been used to reverse chronic diseases like heart disease, type 2 diabetes, cancer and more, so I was sold on it after that. Especially because I had high blood pressure when I was eating meat. If I had to recommend resources, I'd say watch Forks Over Knives, for sure. And for books, I recommend "How to Prevent and Reverse Heart Disease" by Dr. Caldwell Esselstyn Jr. MD, "The China Study" by T. Colin Campbell Phd and any book written by Dr's Joel Fuhrman and Neal Barnard.
Funny you mention meal planning. That's the next video I'm working on :) Stay tuned for it. I'll explain how I eat WFPB with my chaotic schedule. And the meal plan will be a template that can be easily modified for nutritional variety.
My main advice is to not view it as "all or nothing." If you slip up and eat something that doesn't align with your goals, it's fine. Just get back on track at the next meal. Don't be discouraged. It's like learning how to ride a bike. You fall off? You get back on. And "mostly" plant based is great. I actually believe we are not herbivores but are omnivorous frugivores, meaning we are meant to eat small amounts of animal product, however society's love for rich and luxurious food has led us down a path of too much animal product, resulting in degenerative disease and obscure health complications.
Lastly, I highly recommend aiming for "high raw," meaning incorporate as much raw fruit and veggies into your meals as possible. Raw is where it's at! It's just very difficult to eat completely raw (I miss cooked food after a while). Wow... sorry I typed a novel. lol
I love plant based, but do not like any legumes at all. Any suggestions? besides protein powder
tofu, seitan, peas
What about peanuts, peanut butter and hummus?
Great video mate👍 just subscribed to your channel. Just a quick question though . Do you take protein supplements at all Or just plant based diet?Like whey protein etc .
Re. Soy milk: ensure it is from the whole* bean rather than soy protein isolate. Vitasoy in Australia is a good pick. It is fortified with b12, a lot cheaper than Bonsoy, and made in Aus from organic soybeans.
Which aap are you using for seeing nutrition (micronutrients) ?
Please tell me sir
Chronometer
That’s a lot of protein for those who ask, “Where do you get your protein from?” Also, there’s a lot of high energy carbs, as well as plenty of fiber.
I always laugh when I tell people that broccoli has protein. They look at me like a dog that heard a weird noise. Then I show them the science.
Broccoli has protein but plant protein is less efficiently metabolized also a lot of fiber n water so you'll need to eat more volume to get get same protein as from meat. *And* you won't get a number of essential nutrients which are in animals only. So have fun with your delusions
@@13gladiusToTheKnot You are the one haveing delusions. The best source of every essential nutrient is plants
People that are eating large amounts of animal products are starving on a full stomach. !!!!
@@herbbowler2461 Actually plants do *NOT* contain a number of "essential" nutrients some of whic are: True vit A (aka retinol)(and no, carotenoids are nit the same thing); B12; Benfotiamine (protective if nervous system; Carnosine; Carnotine; Creatinine (bodies priduce less as they age which is why more knowledgeable vegans (obviously not you) supplement it copiously); D3; DHA (not equally obtained from *any* plant source); K2-4, helps keep calcium deposits out of venous system thus improving venous circulation n elasticity. While the body does not need all the above to live long, deficiencies can cause debilitations and some actually are essential which if you weren't a totally delusional, ignorant, imbecile you would know that
@Nathan William Spear "To date, the impact of a plant-based diet on athletic performance is not clearly understood."
Say where do you shop at to get good produce.
Can you please give me the recipe for that workout smoothie? 🏋️♀️
Michelle Donovan my peanut butter chocolate smoothie is in this video, if that's the one you're asking about: ruclips.net/video/HBfjIErRhvc/видео.html It's an immense recipe though - about 900 calories - so consider reducing it by 1/2 or or 1/3 if that's too much for you.
Vegan life forever. Thank you.
What do you mean by ''mostly plant based''? I mean, you also eat some animal products? If yes - how so? Which ones? How often and how much? And why?
Awesome video, just wondering about the soy and corn in your diet. I've read horror stories about corn being completely GMO contaminated and soy causing high estrogen in men. Would love to hear your opinion on this.
See Dr. Michael Greger over at Nutrition Facts .Org.