Ultimate Vegan Smoothie Bowl

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I’m not going to play humble here, I am the surpreme lord of the smoothie bowl, and in recent times, the main questions I get asked on all my social media are always regarding my recipes. Spefically, most of you want to know how I get the right texture.

For those of you who havn’t, you can watch my new smoothie bowl tutorial video here.

 

Ingredients:

  • 2 cups frozen fruit
  • 2 cups raw greens (spinach or kale)
  • 1 cup of unsweetend almond or cashew milk
  • 2 servings of protien powder
  • 2 bananas
  • 2 tbsp ground flax
  • 1 tsp cinnamon
  • 1 tsp ginger
  • 1 tsp turmeric
  • 1 cup of oats or organic granola
  • 28g of organic vegan trail mix or nuts/dried fruit blend
  • (Optional) 2tbsp natural peanut butter

 

Step 1: The Base

Every good smoothie bowl needs a solid foundation of frozen fruits and greens. My go to combination here is a mixed berry blend with spinach.

  • blend 2 cups of berries with two cups of greens and 1 cup of nut milk.

 

Step 2: Protein and Spices

Once you’ve blended the initial base, you’re going to add all the powders.

  • mix in 2 servings of protein with the cinnamon, ginger, turmeric, flax and another banana.

At this point you may need to add a little bit more liquid just to get the blender going again, and remember, you can always add more, but you can take any out.

The key to a good consistancy here is to make sure it’s not too runny.

 

Step 3: Build Your Bowl

Here’s where the fun begins. This is really your time to shine.

Once you’ve poured your smoothie into the bowl, its time to add some toppings.

My go to toppings are usually: oats, granola, dried fruit/nuts, peanut butter and banana.

 

Step 4: Don’t forget to take a photo

Perhaps the most important step in this whole process is making sure it looks aesthetically pleasing for a good instagram. Whats the point of going through all this effort if your friends aren’t questioning their own dietary habits.

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Enjoy!

Instagram: @mitchelluther

Just because you don’t eat animals doesn’t mean you can’t look like one.

“You are what you eat.”

False.

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A while ago, I was given the challenge of maintaining an athletic lifestyle while separating myself from animal products entirely. The common belief here being that you need meat, eggs, and dairy to build and sustain muscle mass.

Although there was a serious learning curve initially, I very quickly adapted to this new lifestyle, and have not only succeeded in proving all of them wrong, but accidentally found a far superior way of life. Is it hard? Not really. Is it harder than achieving the same thing on a regular diet? Absolutely not. And best of all, I found it’s actually cheaper than most regular diets and eating protocols I’ve been on.

Biggest lessons:

Be intentional about what you eat. Just because it’s vegan doesn’t mean it’s useful. I’ve said this before. There are plenty of things that are vegan that are also horrible for you.

This is something that is imperative to understand, even if you’re not a vegan. Fuel yourself for your performance. Avoid large amounts of chemicals and supplements as fuel, and instead, use whole nutritious foods to burn in the furnace. Believe me, your workouts will be twice as explosive, and your recovery will be incredible.

Avoid fat.

You all know by now that I have a serious problem with peanut butter moderation. The problem being that I don’t have any moderation. The end result of this being a diet absurdly high in carbs and fats, which in turn will be catastrophic on your waist line.

Stick to carbs, and by carbs I mean whole, slow digesting carbs from fruit, quinoa, lentils, beans and oats.

If you can limit yourself to strictly two table spoons of peanut butter or avocado a day, then do it.

You are how you workout, not what you eat.

Don’t just be intentional with what you eat, be intentional with how you train. You’re not like the other lifters in the gym, so don’t act like them. Train with athletic purpose. Shoot for three days a week of body weight gymnastic training (pull-ups, dips, push-ups, muscle ups, handstand push-ups.). These aren’t overly taxing on the central nervous system and therefore will allow for better recovery. Throw two days of high intensity cardio in there a week, and occasionally add some high intensity aerobic resistance workouts such as kettle bell swings. This is going to add an insane caloric burn to your weekly goals while also promoting lean muscle mass.

I like to add one maybe two heavy lifts a week for safe keeping. Usually focused on legs. Max out on squats, leg press and deadlifts or do a good old fashion bench sesh to keep things therapeutic.

For more on my lifestyle, head over to my YouTube channel here:

https://www.youtube.com/channel/UC3z8te-qkaJF_TxZm-3BnBg

Or follow me on Instagram: @mitchelluther

 

MY NEW YOUTUBE CHANNEL

FBCOVER

 

As some of you may have noticed, I havn’t posted on here in A LONG TIME. Long story short, I’ve been traveling a lot and have continued to progress in my fitness journey, not just in experience, but also in knowledge. Funny enough that has taken me full circle and brought me right back here. VEGANISM.

I will be posting regularly on here again, but in addition, I have started a youtube channel where I am posting videos twice a week. (please subscribe to help me get it off the ground).

Talk soon.

Mitch.

SUBSCRIBE HERE:

https://www.youtube.com/channel/UC3z8te-qkaJF_TxZm-3BnBg

Fall: Shed leaves, shed fat.

Most people only try to lose fat going into summer. There are a few reasons for this:

  1. Summer is the season for swimsuits and shirtlessness.
  2. Fall/Winter layers make it easier to cover up what you look like naked.
  3. No body wants to try losing weight in a season that is built around feasts of delicious food.

I just got done with the first fashion shoot for this fall and let me tell you, it felt good knowing I wouldn’t necessarily need to worry about what I looked like under the layers.


Here’s the problem with that mindset for me. As soon as I start letting myself off the hook with fitness because it’s going to be covered most of the time, I will quickly lose everything I’ve worked so hard to accomplish.

I’m a big eater. The holiday season is my favorite, not only for fashion but because lets face it, there’s always too much food for everyone to eat. When I say everyone, I mean everyone else. There’s never too much food for me to eat. Never.

A combination of these feasts, cuddle weather, the ability to hide fat easy, and lets be real here… Pumpkin spice lattes, is a recipe for my bottomless appetite to finally catch up to me.

Here’s the challenge.  Earn these big meals, work harder in winter, look better than everyone else.

This will be hard for some, and easier for others. If you’re anything like me, you find it easier to workout at a higher capacity knowing that afterwards you’re going to devour a small town’s worth of food. Just use thanksgiving and Christmas as an excuse to workout twice as hard and eat twice as hard. It’s too days out of the year. It wont kill you or ruin your physique. However, don’t let this season become a habitual lifestyle of poor diet choices and lazy winter workouts. Be smart with your food, find ways to keep yourself warm without bottomless hot chocolates and late night snacks. And above all else, find ways of motivating yourself to get out of bed and grind on those frosty winter mornings.

The payoff? Not only will you learn new things about yourself and how disciplined you truly are, but you will also look and feel better doing it. Don’t ever feel guilty for eating good food in the holiday season, just don’t let it come between you and your goals. The end result will be the best body at the thanksgiving table, and less work getting your summer body back next year.

Love you all. Stay fit, stay warm 🙂

instagram: @mitchelluther

snapchat: mitchel_luther

2 weeks a gym vegan

I’ve been a vegan for two weeks now and it feels just as good today as when I started. Here are some notes from my journey so far.

Eat For Performance


Just because something is vegan, doesn’t mean you should eat it. Guess what’s vegan…. Oreos. Guess what else is vegan… Skittles. And guess what else is vegan… Plenty of things that will inhibit your goals if eaten out of moderation. 

Now if you are purely an ethical vegan who isn’t really looking to achieve anything specific physically or athletically, then this blog isn’t for you. However, if you’re looking to be a plant powered machine, you’re going to have to exercise self control, not just bicep curls. 

Eat whole, nutrient rich foods that will power you throughout the day and watch as you put all your pre-workout taking, steroid injecting friends to shame.

Eat pleanty of:

  • Oats
  • Beans
  • Quinoa 
  • Lentils 
  • Greens
  • Sweet potatoes 

Limit your fruit intake daily, it can be easy to over compensate for your sweet tooth by indulging yourself with tons of fruit. Sugar is still sugar and in large quantities it will be counterproductive to your waist line. Limit your fat intake as well, which brings me to the next point.

Peanut butter is great, unless you’re a junkie. 


If you know me personally or follow me on Instagram, you’ll know that I have a serious problem with moderation and peanut butter. If I open a jar of peanut butter to have a spoon full, the entire jar will be gone by the end of whatever sitcom I’m watching. 

If you have a similar problem, the only viable solution I’ve found is to buy a liquor cabinet, put the PB in there and give the key to a trusted friend. If however, you are a reasonable and somewhat rational adult, peanut butter can be an incredible asset. 

Natural peanut butter is not only high in protein, but is high in mono & polly unsaturated fats which are imperative to the production of testosterone in males. Eat two spoon fulls of natural peanut butter as a late night snack, or to thicken up your afternoon shakes. Lastly, make sure you air on the conservative side with fats in your diet. Vegan diets are already high in carbs, so too many avocados and nut butters can throw in an added overload of fats which will not at all help you on your quest for shredded abs. 

Protein is essential? Whaaaat?

Yeah. You’ve probably never heard this one before. Going into this, protein, or rather lack there of, was my BIGGEST concern. 

Your muscles are literally made of protein, so if you tell people that you only need 5% protein in your diet, you might as well wear a tinfoil hat and tell people the government is tracking your brainwaves, because you’re a flat out idiot.


For those of us that don’t want to snap in half from a strong enough gust of wind, protein supplementation is going to be key. And if you think you’re going to get your necessary intake of protein from broccoli, guess what you are…. An idiot 

I’ve tried about 6 different powders over the last 2 weeks and have settled on the best tasting and cheapest one. 

MRM make an incredible product. Not only does it pack 24 grams of protein into each scoop, but it’s only $24 on Amazon, and doesn’t taste like a scoop of gravel blended with more gravel. The chocolate mocha is my favourite, but the vanilla is great too and is cheaper. 

You are what you eat… Nope, you are how you train. 


Lastly. If you have all the key ingredients, fuel, and knowledge to re-create your perfect plant based self, it’s time to cook it up in an oven. An oven I call, get off your ass. 

If you are what you eat, then we are all about to become vegetables. Just because you don’t eat animals doesn’t mean you can’t look like one. Train hard, train heavy, train like the Persians are about to come pillage your city and sleep with your wife. It’s really simple. Find something heavy, move it around for 45 minutes. Pick up a rock, find a tire, I don’t care.


Have a great long weekend guys ✌🏼️

I’m going to go try pick the lock on the peanut butter cabinet. 

Instagram: @mitchelluther

Snapchat: mitchel_luther

4 staples of a gas station gym vegan. 

If you’re anything like me, and you love to travel, it can be pretty hard to maintain your diet and fitness when you’re only option is gas station food. Well, fear not. I have a list to keep your macros safe, and your calories in check light years away from the nearest Whole Foods.

  1. Fresh fruit

    American gas stations are known for their hot dog stations and nacho builders. It’s not quite farmer’s market status, but most gas stations also sell fresh bananas and apples at the checkout. Grab one of these for a quick natural energy boost.

  2. Unsalted Nuts

    This is an obvious one, and every gas station has this. I’m not going to elaborate. Just buy a bag of plain, unsalted nuts.


  3. Cliff Builder’s Protein Bar

    As far as protein bars come, cliff have never been my first choice, or even top 10. Turns out, however, Cliff have unintentionally made a vegan protein bar. Soy is a cheaper substitute for whey, and with no other animal products on the ingredients list, you’ve got yourself 20 grams of appetite suppressing protein for the cost of a snickers bar. Keep in mind, unlike Quest Bars or Pure Protein bars, Cliff use a lot more sugar in their products. This is fine on the taste buds, but with the amount of carbs already in your plant-based diet as a vegan, try to limit your Cliff consumption to one bar a day at most, and try eat it around the time you workout or are most active.

  4. Bang Energy Drinks

    As a general rule of thumb, energy drinks aren’t good for you. However, when it comes to the slim pickings of gas station nutrition, Bang will give you far more sustainable energy than coffee and with the added BCAAs and Creatine, help preserve your muscle mass. It’s cheap, it’s delicious, it has zero calories and will help suppress your hunger.

     

Instagram: @mitchelluther

Snapchat: mitchel_luther

 

Diary Of An Ex-Carnivore: Day Seven

Today was one week since becoming a vegan, so I decided to make this a cheat day of sorts. (When I say cheat day, I mean I ate larger amounts of the foods I was already eating, and didn’t worry too much about my macros).

I’m going to write a separate blog post about my day today In the lifestyle category, but in a nut shell, today was for re-energizing and relaxing.

The Sunwarrior protein powder I’ve been using has been killing it for me, and but I’m almost out of it. I’ve been mixing it with an un-sweetened brown rice protein powder, which unfortunately tastes horrible.


I ordered MRM’s plant based powder which is half the price of sunworrior with close to the same quantity. I’ll let you know how it goes. Most of the supplements I’ve tried have been fairly good tasting even on their own, and the nutritional benefits have been impressive to say the least.

Super Important: Go buy yourself a good creatine monohydrate, and BCAA blend. I just went to my nearest Super Supplements and picked up Optimum Nutrition brand of both products. This is going to absolutely ensure you don’t lose muscle mass especially if you’re trying to find a more sustainable source of protein for a good price like I am. (Shown: Michael Monroe and the Suppliments you need) 



Other than all that, I ordered a whole bunch of sample pea protein’s from truenutrition.com. This is a great website for buying supplements in bulk regardless of whether or not you’re a vegan. If I end up liking any of the samples I try from them, I’ll start ordering my powders in bulk this way. Until then I will continue trying different brands and kinds of protein until I find one that’s cheap, and delicious.

Once again, If you have any recommendations on any products, recipes, cosmetics I need to try on this new lifestyle journey, please comment and let me know.

Instagram: @mitchelluther

Snapchat: mitchel_luther

Diary Of An Ex-Carnivore: Day Six

Today was the first day off i’ve had since becoming a vegan. It was the perfect opportunity to put more time into cooking and experimenting with different recipes. I started the day off with a workout. Tomorrow I have MMA training and wont have time to lift, so I decided to get a full upper body lift in today. This consisted of: Chin-ups, push-ups, bent over rows, incline dumbel flyes, cable torso rotations, bicep curls, russian twists and hanging windshield wipers. I aimed for a solid 50 minutes working out at a fairly high intensity knowing I would probably be eating a lot more food today. Boy was I right.

My post workout shake was just water, Sunwarrior powder, and creatine monohydrate. After that I ate a Vegan Parfait that I accidentally made last night (see previous post) which was close to 1000 calories of delicious and nutritious goodness.


Binge watching F.r.i.e.n.d.s was next on the agenda, so after a lot of episodes of that and a few Parks And Rec episodes to balance it out I decided to make more food. This time cooking up a big pot of red quinoa while baking some sweet potato slices. I seasoned the slices to make them like fries, and after they were baked and the quinoa was cooked I threw them together in a bowl with some organic spicy pinto beans. (If you want to watch the video, follow me on instagram: @mitchelluther).


I made a couple more green smoothies and protein shakes throughout the day to keep my macros in check, but i’m all out of peanut butter and cashew milk so they were pretty bland. For dinner i took some leftover quinoa and another can of beans and mixed it with some kale in a bowl. This was my favorite high protein, super quick, nutritious meal. Keep in mind, I was eating very large portions of all this, and if I had peanut butter to add, I would be almost at bulking calories.

Tomorrow will be a week since I started this, and I will be posting in the lifestyle category of this page. If you want to see what I’ll be getting up to first hand, follow me on snapchat and instagram. Super happy with my results so far, and how i’m feeling over all. I can definitely see this being a lifestyle I could sustain indefinitely.

Instagram: @mitchelluther

Snapchat: @mitchel_luther

Accidental Vegan Yogurt Parfait 

I make a lot of accidental recipes when I cook. I tend to just throw things in with other things and maybe blend them or whatever. But every now and then, something delicious is born. Today that was a yogurt parfait:

  • Half cup of whole oats
  • 1 banana
  • 2 tbsp of natural peanut butter
  • 1 scoop of Sunwarrior warrior blend
  • Ice
  • 1 cup water
  • 1 cup frozen strawberries

You can use cashew milk instead of water. I totally would have if my roommate didn’t drink all mine like a tool.

Blend for 30 seconds and mix in half a cup of Bear Naked vanilla almond granola.

Pour into a mason jar because you’re a regular socially relevant vegan and you saw a cute young adult couple do that once.

Put that bad boy in the fridge for like an hour I don’t know. I left mine over night and in the morning it was insane.

Enjoy 🙂

Instagram: @mitchelluther

Snapchat: mitchel_luther

Diary Of An Ex-Carnivore: Day Four


Yesterday I said that I’d keep my diet exactly the same for today. I lied. I made a few minor adjustments, and managed to nail my macros perfectly. 50% carbs, 30% protein, 20% fats. Using the Sunwarrior powder I got yesterday, I was able to increase my protein exponentially without adding carbs. Other than that, I replaced my green breakfast smoothie for a protein, peanut butter, granola concoction which ended up being almost 1000 calories but was ridiculously delicious and kept me sustained all day at work. Even with that, I’m keeping my daily caloric intake under 3000 which is necessary for me to maintain.

I’m going to keep my macros, and calories at this ratio for the next week or so before gauging whether or not it’s necessary to adjust them.

I haven’t posted any of my workouts yet, mainly because I wanted to focus more on the nutrition side of things before elaborating on exercise. I’ve been working out every day since beginning this, but I’m keeping my intensity at a significantly lower rate while I ‘test the waters’ with my diet. The biggest fear here being that if I over train while I’m still getting my nutrition solidified, I could do more harm than good.

I’ll be posting in depth workouts very soon, but here is a basic structure of what my first week looks like while adjusting to this new lifestyle.

Training & Frequency

My workout regime is very similar this week as it has been for a while, just with a lower intensity. All this means is that im trying to keep my workouts shorter, and I’m using less weight. The only reason for this is that I wasn’t 100% sure I’d be meeting my desired nutrient goals for maximum recovery. I’m limiting cardio to once or twice a week for only 30 minutes, and I’m keeping my lifts to a maximum of 45 minutes.

Here is a very very basic breakdown of my conditioning week. All workouts should consist of compound lifts (working out more than one muscle at a time) and performed with 80% of your maximum lifting capacity at most.

12-15 reps

4-5 sets each

 
Day 1: Chest, triceps, shoulders and core. 45 minutes of bench press, push ups, lateral raises, shoulder press, dips, cable pull-downs, russian twists, 60 second plank.

Day 2: Back, biceps and core. 45 minutes of wide grip chin ups (chest to bar, pause at the bottom for honesty), lat pull-downs at 50% max, bent over rows, cable rows, reverse cable flyes, drop set hammer curls, drop set reverse curls, hanging leg lifts.

Day 3: Legs. 20 minutes jogging. 30 minutes of deadlifts, barbel squats, goblet squats with kettle bell, leg extensions, standing calf raises.

Day 4: Rest

I will repeat these workouts until the end of this week where I will increase the intensity back to where it was.

Keep it simple, keep it sweaty.