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Peanut Butter Cookies Recipe

Welcome, or welcome back to Veggies for Thought!

This week, I’m super excited to share with you folks something that I’ve been eating almost every day since my recent shows: soft, chewy, delicious peanut butter cookies (and they happen to be vegan, too!)

As always, you can check out this week’s recipe on YouTube:

 


Ingredients

110 g bran flakes

30 g corn flakes

60 g peanut butter (4 tablespoons)

175 g soy milk

30 g oatmeal

2 dates

20 g walnuts

½ teaspoon cinnamon

1 tablespoon maple syrup: optional, if extra sweetness desired (maple goes well with the walnuts, but the cookies are sweet enough without sugar and maple syrup for me)


Instructions

  1. Put 110 g bran flakes and 30 g corn flakes into a blender
  2. Pulse several times, until the cereal is a fine powder
  3. Add bran flake/ corn flake powder to a large mixing bowl
  4. Add ½ teaspoon of cinnamon, stir
  5. Add 20 g walnuts, 2 dates (1 date if the date is large), and 10 g chia seeds to the mixing bowl
  6. Add 175 g soy milk (+ 1 tablespoon maple syrup optional, but the dates are sweet enough for me personally), and stir quickly until you have an even paste
  7. Add 30 g raw oatmeal, stir until you have an even paste
  8. For each cookie, take 1 tablespoon of the paste, flatten with your hands, and place onto a cooking sheet
  9. Bake at 350°F for 9 minutes
  10. Remove from oven, cool shortly, try to stop yourself from eating them all before you offer them to someone else

Calories/ Cost

This batch of cookies comes out to a total of 1174 calories. And yes, it is very difficult to not eat it all in one sitting (I haven’t managed to not eat them all in one sitting yet).

Splitting this into 12 cookies, each cookie costs about $0.26 to make, and has about:

  • 98 calories
  • 3 g protein
  • 13 g carbs
  • 3.7 g fat

As always, thank you so much for stopping by, and take care!

Conrad

Carl Lewis, winner of 9 Olympic Gold Medals, is Vegan

As always, you can watch this week’s Vegan Quote of the Week episode on YouTube 🙂

Carl Lewis has won a total of 9 gold medals in the Olympics: two in 100 m, two in 200 m, two in 4 x 100 m, and four in long jump. He is the only man who has won gold in long jump in four consecutive events.

Carl Lewis, winner of 9 Olympic gold medals, has said,

“I’ve found that a person does not need protein from meat to be a successful athlete. In fact, my best year of track competition was the first year I ate a vegan diet.”

I was a bit surprised to hear this: why doesn’t more of the general public know that there are so many vegan athletes? Why do we think we need meat for protein when there are athletes literally competing in the Olympics on vegan diets? Not only that, but their performance increases as they switch to a vegan diet!

If an Olympic-level athlete can get enough protein from plants, do you think the general public can too?

I sometimes hear the argument that protein from animal products is superior. Not even considering the validity of that claim, if this was true, does that justify eating animal products for you? As someone part of the general public who isn’t a professional athlete, would a hypothetical slight edge in your athletic ability justify using animal products?

If your answer is still yes, what do you think about more athletes, including NFL players, switching to vegan diets?

This bodybuilder has NEVER EATEN MEAT in his entire life! Nimai Delgado, IFBB Pro – Vegan Quote of the Week #3

Nimai Delgado, professional IFBB bodybuilder, has said, “I’ve never eaten meat in my life, so I’m proof that you can build muscle with just plants.”

As always, you can watch this week’s Vegan Quote of the Week video on YouTube! 🙂

Nimai Delgado, professional IFBB bodybuilder, has said,

“I’ve never eaten meat in my life, so I’m proof that you can build muscle with just plants.”

That’s right! Raised as a Hindu, Nimai has never eaten meat in his life, and adopted a vegan diet before he started competing in bodybuilding shows. Nimai was awarded his Pro Card after winning 1st in the USA Championships, NPC, in 2016.


I’m sure a lot of us have had the misconception growing up that meat = muscle. I thought it was logical that you had to eat meat to grow muscle, but it turns out that’s wrong. We’re seeing so many athletes turn to plant-based diets, but critics often argue, “Yeah, but they built most of their muscle while they still ate meat, they’re just maintaining now.” What’s incredible is that we now have somebody that we can point to, as a clear example, and say, “Look, you can build muscle without eating meat. Nimai Delgado has never eaten meat in his life.”

Every time I tried to stop eating meat, I would always quit shortly after because I didn’t know what to do. I’ve found that the more you know, the easier it is to do it.

You can get all your amino acids without consuming animal products. A plant-based diet doesn’t have to be expensive; some of the cheapest food you can eat is vegan, like rice and beans. I’ve heard plenty of stories of people who have gone vegetarian or vegan because they couldn’t afford eating meat and cheese! It’s becoming easier and easier, and if you want to do it, you can do it!

There are a lot of resources available! If you know a good place to get started with transitioning to a plant-based diet, I’d love if you could leave a comment on this page so that anyone who is curious can check it out!

As always, thank you so much for checking out this page, and take care!


But wait, he’s on steroids, right?! Nimai of course gets a lot of steroid accusations, and he has denied them. If you want a level-headed look at the evidence for and against this, I’d suggest checking out the videos made by Vegan Gains or Philion on the topic!

More on Nimai here: https://www.greatestphysiques.com/nimai-delgado/

Last week’s Vegan Quote of the Week here.

 

Vegan Cutting Diet | Vegan Bodybuilding Meals

Hello everyone!

I want to start off by saying thank you so much for all the interest in my diet & what I ate to cut as a vegan bodybuilder 🙂

In this article, I’ll share with you what I ate for my contest prep, leading up to my two most recent bodybuilding shows. There’s a table with the macronutrient breakdown, showing the calories, protein, carbs, and fat of everything I ate, as well as the cost. If you’d like to see my comments on the topic, you can check out this video 🙂

 

Here is the detailed nutrient and cost breakdown (the last few columns are probably of interest):

As always, thank you so much for reading, and take care!


Some articles mentioned in the video and related readings:

Bazzano, L. A., He, J., Ogden, L. G., Loria, C., Vupputuri, S., Myers, L., & Whelton, P. K. (2001). Legume consumption and risk of coronary heart disease in US men and women: NHANES I Epidemiologic Follow-up Study. Archives of Internal Medicine, 161(21), 2573-2578.

Clark, S., & Duncan, A. M. (2017). The role of pulses in satiety, food intake and body weight management. Journal of Functional Foods.

Darmadi-Blackberry, I., Wahlqvist, M. L., Kouris-Blazos, A., Steen, B., Lukito, W., Horie, Y., & Horie, K. (2004). Legumes: the most important dietary predictor of survival in older people of different ethnicities. Asia Pacific Journal of Clinical Nutrition, 13(2), 217-220.

Ha, V., Sievenpiper, J. L., De Souza, R. J., Jayalath, V. H., Mirrahimi, A., Agarwal, A., … & Bernstein, A. M. (2014). Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials. Canadian Medical Association Journal, cmaj-131727.

Hartman, T. J., Albert, P. S., Zhang, Z., Bagshaw, D., Kris-Etherton, P. M., Ulbrecht, J., … & Lanza, E. (2009). Consumption of a Legume-Enriched, Low-Glycemic Index Diet Is Associated with Biomarkers of Insulin Resistance and Inflammation among Men at Risk for Colorectal Cancer1. The Journal of nutrition, 140(1), 60-67.

Hayat, I., Ahmad, A., Masud, T., Ahmed, A., & Bashir, S. (2014). Nutritional and health perspectives of beans (Phaseolus vulgaris L.): an overview. Critical reviews in food science and nutrition, 54(5), 580-592.

Hutchins, A. M., Winham, D. M., & Thompson, S. V. (2012). Phaseolus beans: impact on glycaemic response and chronic disease risk in human subjects. British Journal of Nutrition, 108(S1), S52-S65.

Kim, S. J., De Souza, R. J., Choo, V. L., Ha, V., Cozma, A. I., Chiavaroli, L., … & Leiter, L. A. (2016). Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials–3. The American journal of clinical nutrition, 103(5), 1213-1223.

Li, H., Li, J., Shen, Y., Wang, J., & Zhou, D. (2017). Legume Consumption and All-Cause and Cardiovascular Disease Mortality. BioMed research international, 2017.

Mitchell, D. C., Lawrence, F. R., Hartman, T. J., & Curran, J. M. (2009). Consumption of dry beans, peas, and lentils could improve diet quality in the US population. Journal of the American dietetic association, 109(5), 909-913.

Winham, D. M., Hutchins, A. M., Thompson, S. V., & Dougherty, M. K. (2018). Arizona Registered Dietitians Show Gaps in Knowledge of Bean Health Benefits. Nutrients, 10(1), 52.

You don’t need animal products to set all-time US weightlifting records: Kendrick Farris, Vegan Quote of the Week #2

Welcome, or welcome back to my new Vegan Quote of the Week series! This week, we’ll take a look at something that was said by Kendrick Farris, American Olympic Weightlifter. Kendrick Farris has been on a vegan diet since 2014, and he has set all-time U.S. records since then, including a snatch and clean and jerk total of 831 lbs (377 kg). Here is this week’s Vegan Quote of the Week!

If you’re interested, you can watch this week’s Vegan Quote of the Week on YouTube 🙂

 

American Olympic Weightlifter, Kendrick Farris, has said,

“I don’t agree with the way the animals are mass-slaughtered… I don’t necessarily trust the way the food is being processed.”

I love this thinking instead of blind acceptance, this questioning of what the societal norm is, and the realization that you can align your actions with your beliefs. In addition to his brilliant thinking and bold decisions, these feats are being done by an Olympic level athlete. His past records before he became vegan were in the 85 kg weight class. Since going vegan in 2014, he has gone up a weight class, and he’s now set new records in the 94 kg weight class, adding over 30 lbs to his Olympic lifts.

The old myth that you need meat to grow muscle and get strong is long dead. Not only that, but we saw in last week’s Vegan Quote of the Week that it might not be healthy for us to be eating meat: if you haven’t seen it already, take a look at what Dr. Kim Williams, former president of the American College of Cardiology, has to say on the topic.

As always, thank you so much for stopping by, and take care!

More on Kendrick Farris and his records here:

Records: https://www.teamusa.org/USA-Weightlifting/Resources/American-Records/

“America’s Strongest Weightlifter, Kendrick Farris, Is 100% Vegan”: https://www.mensjournal.com/health-fitness/americas-strongest-weightlifter-kendrick-farris-100-vegan/

https://www.teamusa.org/usa-weightlifting/athletes/kendrick-farris

https://www.mensjournal.com/food-drink/vegan-diet-american-olympic-weightlifter-kendrick-farris/

 

Dr. Kim Williams – Vegan Quote of the Week #1

 

Note: You can also watch this week’s Vegan Quote of the Week on YouTube here: https://www.youtube.com/watch?v=9tbHKkWFJP4

This week’s quote comes from Dr. Kim Williams, one of the most high-profile cardiologists in the United States, who has recently served as the president of the American College of Cardiology, and chief of cardiology at Rush University.

Here is our Veggies for Thought for the week:

Dr. Kim Williams has said,

“There are two kinds of cardiologists: vegans and those who haven’t read the data.”

Let’s think about that.

First, a saying made popular by Carl Sagan goes, “Extraordinary claims require extraordinary evidence.” And the evidence for this claim is pretty outstanding. I do encourage you to check out the links at the end of this article with some studies and some interviews with Dr. Williams! The data is really interesting, whether you like data, or if you argue that this is an “appeal to authority” fallacy, or even if you think you can interpret heart data better than the president of the American College of Cardiology, check out the data for yourself!

Here is one way that Dr. Williams uses data with his patients: In an interview on the Rich Roll podcast, which is absolutely incredible, and I recommend it to everybody, Dr. Williams talked about how different patients need different strategies for improving their diet. For some patients, especially if it’s someone who’s educated, it’s as simple as bringing up a study and showing them the results of what happens if you change your diet.

Dr. Kim Williams has had a plant-based diet since 2003, and we’re seeing increasing numbers of cardiologists following this trend.

If you’re seeing more and more heart doctors becoming vegan, there are two ways of looking at it:

1.

The people who know, study, and live for health information are learning more about what’s good for your heart, and they’re are making these changes in their lives,

Or,

2.

(Which is maybe a bit of a cynical view) Cardiologists are wrong/ purposefully adapting a diet that is bad for them so that more people will have heart disease so that cardiologists will have more employment.

On the Rich Roll podcast, Dr. Williams tells a story about staff noticing that he was eating differently at all the meetings and requesting different food, so they asked him why he was eating differently from everyone else. His response?

“Heart attack, stroke, and death.”

Now that’s an answer to give when somebody asks you why you don’t eat meat!

Dr. Kim Williams has of course been accused of pushing some industry agenda, but he says the decision to switch to a plant-based diet in 2003 was just because of his LDL cholesterol. His LDL cholesterol dropped from 170 down to 90 in six weeks. He’s seen similar results in his patients, where a change in diet could prevent and even reverse some diseases.

Thank you so much for checking out this week’s Vegan Quote of the Week, and check back next week! 🙂