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

Lentil Fried Pea Mash

It looks gross, it sounds gross but it’s not. Trust me, I’m a doctor. Okay I’m not a doctor, but I do love food more than anything. Even more than Star Wars. No, that’s a lie. 

Anywayyyyy. I made this last night. Once again, me just throwing stuff I like in a pot and cooking it. I posted a photo of it to my Instagram story and got a lot of  people asking how to make it so here it is.

Ingredients:

  • Cup of red lentils 
  • Cup of red quinoa 
  • Can of red kidney beans 
  • Can of green beans
  • Cup of fried peas 
  • Cup of brown rice
  • Bunch of spinach

Instructions: 

Honestly, I just threw all of this in a pot with enough water to fill it up and a bunch of seasoning salts and hot sauce. Simmered it for the time it took me to argue with my room mate about something completely irrelevant (which happened to be about 45 minutes) and there ya go.


It has a great texture, almost like mashed potatoes. Loaded with protein, fiber and good slow digesting carbohydrates. This makes about enough food to last me two days if I’m eating it every meal. You could definitely make it last longer with a smaller appetite.

And the best part is… It’s mega cheap. 

Make it your own. Throw some extra veggies or spicy beans in it, I don’t know. Stop conforming to rules and stuff. You’re a vegan, that’s supposed to be super punk rock these days or something. 

Instagram: mitchelluther

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

Your day to day is the only therapy you need.

This is going to be the most hippie thing you ever hear me say… But seriously, it’s all about the vibes. 

I’ve spent most of this summer in the back seat of a candy apple red mustang convertible and ill tell you something, that’s just about all the therapy I need. Throw in a daily uniform of sweatpants and Timberlands and a once a week pamper day and you’ve got what I call ‘permanent vacation’.

I don’t care what your work schedule looks like, if you maintain a daily injection of good times, even the smallest shift in mentality will turn your life into one big holiday. 

Daily life, work, finances and fitness can all be causes of stress day to day, so you need to get ahold of something very important first: 

No matter how bad it gets, you’re still better off than 99% of the world.

You’re blessed. Very blessed.

I know sometimes it’s hard to see, and the the mundane flow of bill paying or education can become a burden of sorts. Regardless of all this, you need to change your outlook and watch how it changes your output.

Music

Music is key. Think of it as the soundtrack to the movie that is your life. Your daily playlists can make you feel sad, happy, motivated, pumped etc. You know this already. Pick a good soundtrack and cruise the highway like it’s you’re world to be conquered.


Fitness

Once again. Key. 

The way you see yourself is going to eventually reflect how you’re seen. There is a certain confidence that comes with feeling great and consiquently looking great. Workout the way your ideal self would workout. If you want to be a goal crushing savage. Train like one. Combine this with your life blood playlist and you’ve got yourself a winning morning ritual which will pay off every single day. 

Here’s a thought, picture what your ideal self would look like, find a photo of that, and wake up to that photo every day before working out. You watch, it will happen.


Take a break from being unstoppable 

The implication of this being that you hustle hard 90% of the time, so you can treat yourself the rest of the time. Everyone has a day off. Make it an actual day off. Not to get religious on you, but a sabbath day is a concept not just for the ancients. It works. 

At risk of sounding obnoxiously pretentious. I spend my days off doing things that make me feel amazing. My days look like this: sleep in, workout, eat food, chill out by the pool, facial, peticure, massage, green tea, favorite tv show and a great playlist to tie the day together. 

This ritual changes regularly depending on season and location. For example, before I was a vegan, I would eat a really strict caloric intake all week and Friday go to an Indian buffet where I would eat enough to put them out of business. (Work hard enough to take a proper cheat day people, you’ll thank me later).

Once again, picture what your ideal self would do on your day off and find a way of doing that affordably. If I can do it as a 22 year old starving artist. So can you. 

Go out and be unstoppable. 

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