Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/ABBEYSHARP to get your free sample pack with any purchase.
Hey everyone I’m Abbey Sharp welcome to Abbey’s Kitchen. Today I'm following up on the heels of my super popular No BS Weight Loss Tip video with a brand new compilation of super actionable strategic hacks to support your health.
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A FEW DISCLAIMERS
1) The information in this video is for education and entertainment purposes only, so you should always speak to a health care provider about your unique health needs.
2) Please use this video (as with all of my review videos) as educational, not as unique recommendations.
3) Please be kind in the comments.
4) Trigger warning to those with disordered eating tendencies.
5) Don’t forget to subscribe to this channel and ring the little bell so you never miss out!
RESEARCH LINKS
https://pubmed.ncbi.nlm.nih.gov/37264855/
https://www.sciencedirect.com/science/article/abs/pii/S0195666317305998?via%3Dihub
https://pubmed.ncbi.nlm.nih.gov/24056209/
https://www.sciencedirect.com/science/article/abs/pii/S0195666311001553?via%3Dihub
https://pubmed.ncbi.nlm.nih.gov/19875483/
https://cdnsciencepub.com/doi/pdf/10.1139/cjas-2018-0139
https://ajcn.nutrition.org/article/S0002-9165(23)11921-6/fulltext
https://pubmed.ncbi.nlm.nih.gov/23266517/#:~:text=Sensory%2Dspecific%20satiety%20(SSS),non%2Deaten%20foods%20remain%20pleasant
https://pubmed.ncbi.nlm.nih.gov/29195759/
https://pubmed.ncbi.nlm.nih.gov/29754952/
https://onlinelibrary.wiley.com/doi/full/10.1002/oby.20460
https://academic.oup.com/jcem/article/105/3/e211/5740411?login=false
https://pubmed.ncbi.nlm.nih.gov/19875483/
https://pubmed.ncbi.nlm.nih.gov/26188140/
https://pubmed.ncbi.nlm.nih.gov/25566464/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6058072/
https://www.science.org/doi/abs/10.1126/science.283.5399.212
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With Science & Sass,
Xoxo Abbey
if you guys are going to watch one Wellness video
this year let it be this [Music] one hey everyone I'm Abby sharp welcome to aby's Kitchen today I'm
going to be following up on the heels of my super popular nobs weight loss tip video with a brand
new compilation of very actionable strategic hats to help support your health again as you guys
know I'm not a weight loss Rd But ultimately I believe in body autonomy and I respect those who
do want to lose weight and I would way rather see peopl
e make more gentle evidence-based healthy
Behavior changes that have the side effect of weight loss then they start up some kind of bogus
3-day water fast you want to lose weight fast we doing a 7day liquid fast I know how tempting
it is to make weight loss your goal but it's actually not a really great goal since it's not
something that we have direct control over like we do our behaviors so that's why we're focusing
here on tangible actionable behaviors hacks and habits that you can integ
rate today that will
increase your chances of weight loss and more importantly improve your overall health obviously
not all of these tips are going to be good habits for everyone for some people making one of these
swaps could potentially feel restrictive or super triggering result in a rebound or just not jive
with their lifestyle preferences budget Etc so take what works for you and leave the rest all of
these are just suggestions for gentle nutrition habits to try on to see if they work
for you also
if you guys are new here smash that subscribe button it really does help me out and hit in the
description for my free Hunger crushing combo ebook and my free protein ebook Okay before we go
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with some creative healthy eating cooking tips number one swap cream for pureed white beans
in your creamy soups and stews so this is one of my favorite hacks for making a creamy soup
packed with Hunger crushion compounds if your creamy so
up recipe calls for heavy cream or milk
you can puree a can of no salt added white beans into your soup for instant body and thickness
plus the extra fiber and protein makes the soup way more satiating so you feel Fuller without
the need to load up on bread tip two stretch your ground beef with minced mushrooms there are a
lot of reasons to cut back on higher fat red meat finances environmental and of course our health
and weight while the association of unprocessed red meat with chronic di
sease is not as concerning
as with processed Meats we still do not want to overdo it on saturated animal fats when there
are soft so many other options with greater nutrient bang for their choric buck and minced
mushrooms really do offer a simple meaty texture and Umami flavor that make it an amazing meatless
swap in one stud he found that when comparing a mushroom versus meat breakfast the mushroom
eaters reported significantly better satiety and fullness in another study participants who
are
given mushrooms instead of meat saw a significant reduction in chloric intake body weight body fat
BMI and waist circumference losing an average of 7 lbs and keeping it off for the entire year
that they were monitored as always I'm all about adding not restricting and this is why I
love to stretch ground beef with finely minced mushrooms that way you get the meaty flavor
and the beneficial protein of the beef but with the high volume lower saturated fat benefits of
fiber and micronutri
ents tip three grape carrot and zucchini into store-bought pasta sauce this
is something that I know a lot of parents try to do to get their picky kids to eat more veg and
while I don't personally believe in tricking kids I do believe in finding simple ways to get in
more fiber and this is a super food prooof way to like turn a half a cup of higher sugar sauce
that really doesn't provide any bulk or satiety into a heaping cup of a hearty thick sauce with
satiating fiber tip four buy and eat
nuts in the Shell nuts are a fantastic source of hunger
crushing compounds but if you're a chronic snacker and you're trying to miniature weight
they can be very easy to mindlessly overeat when we don't have a visual cue of our meal or snack
and like you're snacking while you're working or driving or watching TV as so many of us do it's
kind of like you black out and you come to when you reach the bottom of the bag but research on
what has become known as the pistachio principal has found
a huge benefit in buying the shell on
nuts instead of the conveniently pre- shelled nuts and then physically cracking into them eating
them one at a time and then seeing the leftover shells pile up so this serves as a visual cue
that you have in fact eaten which can increase subjective feelings of satisfaction shelling your
nuts also takes time which slows down your eating encourages more mindful interaction with your
food and gives your brain enough time time to register that you're full t
ip five veg up your
take out we all have nights where door Dash is an absolute must that's probably going to be me
tonight but in my experience takeout meals tend to have a little protein a teeny bit of vegetables
and a lot of naked carbs so dress up those naked carbs when you order take out rice or noodles
or Ramen whatever while the dish is still hot throw in a handful or two of Frozen vegetables
straight out of the freezer now you've got a much larger dish appropriate for maybe one or tw
o
more leftover meals in the extra fiber rich veg will help to Edge out some of the less satiating
noodles or rice number six build out a healthy condiment Arsenal if you're experimenting with
eating more vegetables whole grains and lean proteins adding in a lot of flavor is going to be
really important for satisfaction because plain skinless boneless chicken breasts with like a
little salt on top is just not the vibe what I say to you about taste taste taste some of my
favorite lower suga
r big flavor condiments for spicing up your meals include Harissa pesto
salsa hummus mustard kimchi sourkraut zatar everything bagel spice Greek yogurt Sriracha
horseradish nutritional yeast and tamari just even a few obviously but leave me a comment below
with some of your favorites number seven choose higher fat Dairy over fat free there's actually
a lot of beneficial compounds in dairy fat like short chained fatty acids conjugated lolic acid
vitamin D and gangliosides which may offer som
e protective effects over skin one 2019 systematic
review found that most sources of full fat Dairy particularly fermented dairy did not increase
the risk of cardiovascular disease or diabetes but consuming full fat Dairy has actually been
shown to reduce the risk of being overweight or obese by 8% yes even though full fat has more
calories full fat is also way more physically sing from the fat and more emotionally satisfying
because it just tastes smoother and creamier and less sour which
tends to reduce the need to add a
lot of sugar on top next tip use an oil atomizer so I have talked about smart use of oils in my
OG weight loss tip video right here and while I will never advocate for like an oil free diet I
do think we can be mindful of how much added oils we end up using because unlike Whole Food fats
which have dual citizenship in my Hunger crushing combo so for example avocado has fiber and fat
cooking oils are really just straight up fat so in cooking with fat we want
enough to enhance
our cooking without going overboard on excess calories that do not satisfy an oil atomizer is
a really great way to evenly distribute oil on a baking sheet on veg or potatoes for roasting or
protein before grilling or searing you can also technically put a vinegret in here and like Spritz
your salad for even coverage next let's get into some meal planning tips first up redefine the word
snack thanks to food marketing the word snack has become synonymous with junk food or
treat but I
want you to redefine snack as just like a mini meal that means your snack should contain the
same hunger pressing components of a meal but just a little bit smaller and probably in a more
convenient state it should still serve a purpose for nutrition ins satiety and yes it can still
be super fun so like half turkey sandwich or a protein shake with nut butter and berries or Greek
yogurt parfait those are all really great snacks a fruit rollup is fun but it's not a snack it
might
be part of a snack but it's not a snack so turn your snacks into mini meals for the most
G bang for your caloric Buck next streamline your options if you're cooking for a big family you
might be used to having a variety of options on the table to choose from but research suggests
that we can habituate to certain flavors reaching something called sensory specific satiety but not
complete satiety so you can get full on Broccoli but still have room for rice or dessert The More
Foods on your p
late the more novel opportunities for that mouth hunger and the less likely we are
to reach full satiety you can of course hack this the opposite way to increase your vegetable
consumption by serving a variety of different veg but my recommendation would be instead of
serving shrimp and chicken and rice and PE choose one protein one carb and unlimited vegetables
and then switch it up for diet variety at the next meal and speaking of a variety of vegetables
count colors not calories I obviou
sly subscribe to an added non-restrictive approach to nutrition and
when we focus on adding colors we by default are adding higher volume higher fiber lower calorie
fruits and veg to our meals so make it a goal to have at least three different colors on your plate
making those colors really the star of the show I know different shades of beige do not count as
multiple colors so for example like a colorful stir fry of broccoli or bell pepper carrots that
would be a great base for like some t
ofu and rice next stick to a meal schedule if you have health
or Wellness goals you need to make your meals a priority because if you're flying by the seat
of your pants putting off lunch until you are starving you are going to overeat so decide what
times you're going to eat breakfast lunch and dinner and actually like put it in your calendar
if you have to make those meal times consistent and if you're like well that doesn't sound like
intuitive eating to me remember guys intuitive eating
is not just the hunger fullness diet
obviously if you're hungry and it's not officially lunchtime eat but a lot of busy folks are actually
too distracted to hear those early hunger cues and if your body is used to you ignoring them you
won't hear anything until you're like rush into the staff room looking for the Chino muffins be
I'm hungry in a minute consistency is one of the most important tools for achieving any health or
weight loss goal and having that routine built into your day can
really help you develop normal
and regular hunger and Fess cues next theme your meals meal planning is key but you got to make it
simple stupid having themed dinners like meatless Mondays or taco Tuesdays or whatever helps give
you some consistency but also reduces the mental burden of having to think too hard about each
and every [Music] meal less mental burden means a much greater chance of cooking at home rather
than getting overwhelmed and ordering take out next make adult Lunchables s
o I grew up with two
very busy working peris so at least once a week we had something we called a coldplate dinner
which was basically a compilation of nutritious foods that my mom just had in the fridge already
or the pantry Cobble together in a simple meal that my mom did not have to cook so things like
whole gra crackers leftover protein or deli meat crispy chickpeas veggies fruits cheese nuts olives
whatever there is no shame in an adult lunch bowl that takes all the hunger crushing com
bo boxes you
know I like snackpack why can't you just give me a snack pack next I want you to frontload your carbs
and calories so we've talked about the benefits of aligning your meals especially higher carb meals
with your body's natural circadian rhythm when I was discussing the benefits of intermittent
fasting but in short your body is more insulin sensitive and better able to metabolize and
utilize carbs when you wake wake up versus right before you go to bed obviously when it comes
t
o weight loss total calories consumed in the day matters way more than when they're consumed but
there is still a metabolic advantage to consuming the bulk of your calories and carbs earlier on in
the day once I he found that women with obesity who ate a 700 calorie breakfast and a 200 calorie
dinner lost more weight and felt less hungry in the day than those who ate a 200 calorie breakfast
and a 700 calorie dinner another study found that people ate a big breakfast burn twice as much via
t
hermogenesis than those who ate a big dinner so for better appetite and Insulin Management try
shifting your meal times up a little finally let's talk mindful eating and movement tips first
of all I want you to put your fork or spoon down between every bite so the purpose of this is to
help you slow down giving your brain enough time to register fullness but also to encourage you
to actively chew chewing your food thoroughly is not only critical for healthy digestion but
there's mounting ev
idence suggesting that chewing increases our gut glp1 levels and glp1 is the
apate suppressing hormone found in drugs like OIC personally I would never make a suggestion to like
chew your food 20 or 30 times before swallowing I think that that would be super distracting and
obsessive and very likely become unhealthy but a simple cue just like putting your spoon or Fork
down to chew and enjoy your bite can help you slow down chew well and improve your satiety signals
which can influence weig
ht and of course support good digestion next Dodge your mindless eating
triggers by changing your routine if you've got a habit of like making a beine to the kitchen the
moment you walk in the door to mindlessly snack take a new route or rearrange your post-work
routine maybe you start a habit of calling your mom when you get home or you go upstairs to
wash your face or water your plants or immediately take the dog out for a walk take away the queue
and you will very likely take away the Mi
ndless eating routine and speaking of myus eating stop
eating directly out of the snack bag or box if you need to pick up like some cute little snack
bowls to get you pumped up about using them get yourself to Target for a new set we're going to
go but if you're wanting a snack from like a box or a bag don't just shove your hand in there and
start mindlessly munching away f who have been dieting for a really long time tend to base their
satisfaction on external cues like the absence of food
but if you're eating from a family-sized bag
of chips that cue might not come for a long time so always portion out what you think you're in
the mood to eat into a bowl or a little baggie and if you're still hungry after that you can
always replenish but getting to the end of that pre-portioned snack will force you out of your
mindless TR to help you re-evaluate if you want or need more next build micro workouts into your day
if you take a 15-minute brisk walk after breakfast lunch and din
ner you've suddenly accomplish 45
minutes of activity without having to budget for any official gym time walking really is amazing
for your overall health and even in small little bouts like this can help contribute to fat loss
and improved blood sugar regulation and finally take your calls and meetings standing to take
advantage of meat neat stands for non-exercise activ thermogenesis so these are basically any
little unstructured unplanned forms of energy expenditure like fidgeting or unc
onscious leg
tapping spontaneous muscle contractions or just feeling the need to stand up from your desk walk
around stretch clean Etc anyone who knows me knows that I am a neat Queen # ADHD but resarch suggests
that thin people tend to have higher levels of neat compared to obese folks it might be hard to
force yourself to like fidget more but even making an effort to stand or Pace in meetings or on calls
rather than sitting down can help contribute to your neat and this might actually be
a more
effective movement strategy than intentional exercise because a exercise expenditure induced by
neat is much larger than from intentional exercise when measured over the day and B we don't tend
to reward ourselves with food when we fidget or stand versus when we do a tough boot camp and
that is a wrap folks for now at least you guys know I got way more actional Wellness tips where
those came from but to reiterate I'm all about an additive non-restrictive approach to meeting your
hea
lth and wellness goals and I really just hope that one or more of these resonated with you as
something that you could effortlessly make part of your routine but if you've got any really great
actionable behaviors that have helped you achieve your goals definitely leave a comment below I'm
sure we would all love to learn and until then don't forget to subscribe to the channel like this
video and I'll see you next time on Abby's kitchen bye
Comments
Thanks again to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/ABBEYSHARP to get your free sample pack with any purchase.
The best thing about dieting is you can make great tasting food and it doesn't have to break the bank. I'm down to 438 from 508 pounds, still have a long way to go but I feel much better each day.
Back when I ate chips and packaged snacks more frequently, I actually opened the bag as soon as I got it home and divided it into single serving baggies and put the baggies back in the big bag. That really helped with portion control
I'm middle eastern & seeing hummus and zaatar in this video makes me happy. <3 love this video!
OH MY GOD THE TAIL WAGGING IN THE BACKGROUND 💕💕💕
Hi Abbey, I just wanted to say a quick thank you. :) You helped me tremendously in healing my relationship with food. Ever since Ive started watching your content, I can't even imagine leaving piles of fresh veggies off most of my plates, and keeping tons of fresh fruit in the house. At the same time, I never feel guilty about regular bread for carbs or dessert or the occasional junk food. Thank you! :)
I already do that white bean tip! For anyone who doesn’t like beans: you wouldn’t know they’re there. Make a super flavourful soup (I did roasted butternut squash with lots of onion and garlic) and let the beans simmer in the broth to soften nicely with the veggies before blending. So good.
When I’m stressed at work, my hunger cues disappear. I’ll go hours and hours without eating and not realize it until I’m STARVING. So when busy season hits, pre planning my meals and adding reminders on my calendar makes a huge difference. When I’m not stressed I can depend on my intuition to not need the reminders, but Abbey’s right: there’s nothing wrong with implementing these “hacks” to ensure you’re properly fueling your body throughout the day.
Getting a hobby you like doing is super helpful. For me (at home) it's drawing watercolor, making bracelets or making my own (brirthday) cards for my friends etc
Fruit! I had an aha moment recently and realized that I wasn't eating fruit. I realized that I internalized some of the messages that fruit are too high carb and not good for you. I was actually watching Dr. Mike take Dr. Gundry to task for his villainizing of fruit when i realized what i had been unconsciously doing. When you consider how many servings of fruits and vegetables we are supposed to have in a day, how could you realistically do that with only vegetables? I'm not in the mood for broccoli at breakfast even though i love broccoli. So intentionally buying snacky fruit like oranges and apples has been a game changer for me for getting more servings of fruits and veg.
This lighting is FANTASTIC
This type of eating style, no fat, high carb plant based diet, STARTED my eating disorder. I became malnourished, lost hair, very low ferritin levels, and suffered depression. I'm glad I turned it around. Abby helped me out so much. ❤
One thing that has really worked for me is to make the same salad always. I'm not a salad person and before this I would struggle to add fresh greens to my meals, so know I just do fresh spinach, cherry tomatoes, olive oil, lime juice and salt, it's literally the simplest base but that way I can add stuff along that I have on hand (avocado, crisp quinoa, cucumber, etc) and I don't have to figure out a whole different salad. It's somewhat automatic now and that means that a third of my meal will be greens.
Where I live mushrooms are very expensive, but I stretch my ground meat with shredded carrots! I shred them in the food processor so the carrots bits are very similar to the meat bits, and are basically unnoticeable in the sauce
We've been trying to eat more veggies and so I grated zucchini into meatloaf and i will never have it any other way. It was the best meatloaf I've ever had. I also tried it with chili and you can't tell it's in there and so good
I want to shed some of the excess fat I’ve got- you and a couple other YouTubers have been essential for my journey. I’m building muscle, losing fat, and overall feeling so much better. Not only physically but mentally I’ll always have fat- but I can take a lot of it off my joints. Especially since my family is prone to joint issues and many are overweight
Seeing your doggie in the background was just so wonderful 😍 and the other content was great, too
regarding the buying shelled nuts thing: it doesn’t work for everyone. Both me and my mum over eat shelled nuts because the deshelling process is so satisfying, kinda like how people find it hard to stop crocheting and knitting. it’s almost therapeutic. so yeah know yourself ig 😬
I would love to see your tips on supplementing/convenience foods for WL. Trying to get enough protein feels like a full time job. I’ve been heavily relying on protein bars, shakes, cottage cheese etc. some tips about choosing convenience foods like this could be cool.
I don’t know what it is but you are glowing in this video!