How to ACTUALLY start cooking Healthy Food - 5 habits
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In this video, I want to show you 5 healthy cooking lifestyle concepts that I‘ve been using over the past decade that have completely changed my life.
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📚 Videos & Sources mentioned:
▪ Understanding Healthy Eating: A Science-Based Guide to How Your Diet Affects Your Health www.amazon.com/Understanding-...
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MY FAVORITE KITCHEN GEAR
🌡Thermapen ONE Thermometer: alnk.to/6bSXCCG
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🥌 Budget Whetstone for sharpening: geni.us/1k6kComboWhetstone
🧂 Salt Pig: geni.us/SaltContainer
⚖ Scale: geni.us/FoodScale
🔪 Nicer 8-inch Chef Knife: geni.us/TojiroChefKnife
🧲 Magnetic Knife Rack: geni.us/MagneticKnifeRack
🥘 Carbon Steel Griddle: madeincookware.pxf.io/c/318420...
📄 Baking Sheet: madeincookware.pxf.io/vNZjgd
🛒 Wire Rack: geni.us/WireRack
🍳 Stainless Steel Saucier: madeincookware.pxf.io/75JOBA
🪓 Woodcutting board: geni.us/SolidWoodCuttingBoard
🍲 Dutch Oven: madeincookware.pxf.io/c/318420...
🍜 Entree Bowls madeincookware.pxf.io/c/318420...
⏱ TIMESTAMPS:
0:00 Intro
1:23 What are the fundamentals of "healthy" eating?
7:03 1) Recreate your favorite food
10:43 2) Learn how to season lean proteins
12:19 3) Control your carbs
14:04 4) Become a king of low-calorie condiments
15:29 5) Evaluate, integrate & enjoy yourself
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MISC. DETAILS
Music: Provided by Epidemic Sound
Filmed on: Sony a6600 & Sony A7C
Voice recorded on Shure MV7
Edited in: Premiere Pro
Affiliate Disclosure:
Ethan is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to [Amazon.com](amazon.com/) and affiliated sites.
I feel like a criminal watching something as comprehensive, informationally dense, well researched and well produced as this for free. You really go above and beyond man, this is incredible
right?!
Ethan is so legit
Give a super thanks. It's like super chats, but on not live videos. It's one of those little buttons next to "save video" and "share."
You are absolutely right that it's top-notch information and you get it for free. However, as you noticed in the middle of the video, he has a sponsor that he advertises his products for, and he gets money from KZhead for everyone who watches his video because of the advertisement.
Why are the top comments on all these fitness (or food for that matter) literally all this, the same shit, on all videos, all channels? Do you guys get literally paid to post this cult-sounding shit? Send some pointers if so, i can use some extra money..
If you hate cauliflower rice (like I do) try mixing half cauli rice with your rice of choice... You can't really even tell it's there... and it not only drastically reduces the calorie count but gives you some sneaky hidden veg. It's a great trick to get some veggies into the veg-haters in your life.
OMG, thank you! This is genius!
@@loulouwaters9050 I hope you enjoy it! It's the best!!
I’m a vegetarian and I loathe cauliflower in any form. I’ll eat it when heavily spiced (Indian methods), but it’s not anywhere near a fave. I’d rather just eat less rice. I eat brown, red, purple and black rices.
@truepeacenik I only enjoy roasted seasoned cauliflower... I hate mashed or riced cauliflower... I honestly can not tell that it's there when mixed with the rice... and I am a HUGE texture person.
I actually use cauliflower rice when I really am more interested in the sauce...so butter chicken or chicken tikka masala...the rice is just a conduit for the sauce so it works out okay.
I lost nearly 100 lbs years ago by implementing similar techniques to this. The key for me wasn’t completely cutting out the things I enjoyed, but rather focusing on serving sizes and making recipes that gave me that same flavor hit, but with fewer calories. Instead of crushing buffalo wings, I would make a bowl with grilled chicken and veggies with some lighter buffalo sauce. I want pizza, but I would only eat a slice or two and pair with a monster salad that was lightly dressed. My friends that just tried to go with the bland chicken and veggies almost always failed because it’s hard to keep that up in the long run. Sadly I’ve gained a significant amount of the body mass back due to a number of personal issues, but I’m getting back on track again and using those same techniques that led to success in the past. Great video!
Yes, let yourself have the fun foods under control. Part of eating well is eating happy! And, proper nutrition should be a lifestyle, not a diet or a fad.
Good luck on your journey!
I lost 50lbs on a pizza diet, but then I gained it all back and a little more. I'm down about 15lbs again, but this time around I have resolved to use this kind of tactic. I switch it up and still eat the things I love, just less of it. I intersperse plenty of salads and fruits in to fill me up without being heavy on calories.
"My friends that just tried to go with the bland chicken and veggies almost always failed because it’s hard to keep that up in the long run" "Sadly I’ve gained a significant amount of the body mass back due to a number of personal issues" Maybe your friends also had a number of personal issues?
Hey there i also lost roughly a 100 pounds back in university when i had better control over my diet and eating choice. A lot of people discount the social aspect of eating (having to eat/drink for work in an asian country for me, having to account for family/living conditions) and I've gained a lot of that weight back. Take comfort in the work you've already put in. I see you and I know it's demoralizing but I wish you all the best getting back on track!
Your Sunday braise video changed my life and my families life. Started cooking at home in November. I’m down 12 pounds. We used to eat chick fila and fast food literally dozens and dozens times per month. I was NEVER a cook at all. Your video content and learning about acid salt fat and heat changed how i understand recipes and greatly reduced complexity of meals. My son’s skin and eczema is getting so much better as well as I can control precisely what he is eating and making sure there are no allergens and cross contamination. I’m also not exactly cooking health foods. My guiding rule is to avoid Ultra Processed ingredients. I’ve had more smash burgers and Hagan Daz Vanilla ice cream than anyone can imagine and still losing weight. Just cooking at home has been a game changer for me and my family. Keep up the channel man. My health is better, my mental health is better, and my family is healthier.
Dude, that's incredible to hear. It's so cool that you're already seeing the results. The amount of control that you have cooking at home, not only with limiting processed ingredients, but with making things taste exactly how you want them to, is so fun and freeing. It kind of makes you cringe when you fork out money for something like Chipotle, knowing you could do a better job at home. Keep up the great work!
People massively underestimate how effective simply cutting processed foods is. You don’t even have to stop eating “junk food”. Just cut the portion in half.
Thank you for sharing, I love hearing stories like this. Cooking has changed my life in more ways than I can count, so let’s keep sharing it with as many people as possible!
That is awesome to read. That is what I try to bring across to people as well. Hats off
This is so cool, thanks for sharing it!
I'm actually on the opposite side! I'm bordering anorexia with severe problems with the want to eat food at all. This made more sense that for my body, any food is good with calories rather than only eating just kale all day. This helped with my anxiety with food thank you so much!!
Dont feel alone, i have stomach paralysis or gastreoparesis, i can barely eat food, the anxiety of eating food and puking it up later is terrifying
Keep up the good fight, I believe in you. I struggle on the opposite end of the spectrum, but I believe we can have compassion for each other still. Keep up the good work towards health.
I also struggle with eating enough and sometimes eating at all. My fav method for adding calories is sugar and sweets. I bake, I buy sweets from the store, I use syrups. While the fitness community is being hysterical about how bad sugar is, it helps me to keep living, having enough energy to get up in the morning and train. And yeah, I'm trying to meet my protein intake requirements, and to consume enough fiber, but a good chunk of my daily calorie intake consists of sugar. Honestly, I'm so confused when I see bodybuilder recipes concerned about calorie count. Like, guys, do you enjoy eating buckets of food? You have a 4000 kcal daily goal, why would you willingly choose food volume over calorie density?
@@orange_kate sugar isnt bad dont listen to them, i eat a lot of it nowadays due to my condition, back in the day i was in the fitness community (yes i took testosterone), and that appetite was crazy, but so were the activity levels, the metabolism was higher, its easier to get shredded eating a lower calorie high volume food (think vanity reasons)
you've got this!!! i've been there - eating anything regardless of nutrition is better than nothing at all. your body is a machine and cheap fuel is better than none. rooting for you!!
Thank you for never posting Shorts. It's noticed and appreciated.
yes and yes and YES !
Why what's wrong with shorts? I like shorts! They're concise and a great intro to new creators Shorts will only help him get more views He can just snip his existing videos and link them to these longer ones
he does have a shorts channel
Shorts are pure eye crack and entertainment - I find my entertainment elsewhere - when I watch here - I want to learn - the deep dive is for me - you can burn your brain and eyeballs out on shorts - the Chinese will thank you @@hugitkissitloveit8640
@@hugitkissitloveit8640 "They're concise." They're garbage cutting out useful information to cater to brain-addled people.
I love that your channel doesnt just focus on making quality dishes, but on how to teach people how to "live with food" and build the cooking skills necessary to be self-sufficient. The food world can be like bodybuilding in that everyone gives you different advice based off what works for them, but you make an important distinction when you say that there are so many right ways to cook healthy and its about finding what works for you. Seriously not enough creators do this, and I appreciate that you spend so much time breaking these concepts down and making them less intimidating for newer cooks. Doin gods work out here!
Imagine that my dietician made a big career with that logic. 3 years before he learn me this mentality and helped me loose 30kgs in 12 months without to cut nothing. I just learn to eat the correct way.
You're one of a kind. I've never seen someone that is that convicing with healhy food, that makes sure we follow along and take something away from it, that proves their points with some references which is good for the scientific fellows out there. And overall does a great work combining all the info on a aesthetically pleasing video and follows with supporting articles and recipes. It makes me feel like you really care and you do. You go out of your way and the results are extraordinary. Thank you.
You are welcome! I do really care about these videos and hope they continue to deliver as much value as possible. Thank you for the kind words!
I absolutely agree. Ethan is amazing!!
"which is good for the scientific fellows out there" is a silly thing to say. Everyone should be checking references if they actually care what's true and what's not. You shouldn't believe everything just because you heard it with a source on KZhead.
@@XanderL Sure, everyone should.
My issue with healthy cooking right now is that it’s really expensive. I’m making all my stuff myself, but getting the correct macros on a budget is very difficult
Eatting out is way more expensive than cooking still
Everything is expensive but cooking at home will pretty much always be less expensive
One thing I recommend are legumes, they are so cheap but also nutritious
@@djbobby224 that's true, but even if cooking at home, healthy ingredients are far more expensive then regular ones. Something as simple as whole wheat pasta is double the cost of regular pasta, not to mention the outrageous cost of those protein Ramen. even meats, if you want lean ground beef or quality chicken, it's going to cost significantly more per pound then the less healthy stuff. So, yeah, eating out is expensive but even shopping and cooking for yourself is still pricey if you try to be healthy with everything.
The trick is making everything from scratch. Literally everything
I appreciate the irony of me watching this as I absolutely demolish a hostess cupcake
Well its not perfection but progress.
No irony in that. He specifically says eating unhealthy foods you enjoy on moderation is good
I'm only 3 minutes in so far, but i wanna say that this is already one of the best videos about healthy eating i've seen so far! Thank you so much for your content, it is really inspiring being on a weight-loss journey myself!
I agree this an inspiring video.
I'm almost 120lbs down using a "flexible dieting or IIFYM" approach and I LOVE this video. The fear-mongering that has overtaken the diet and health industry is BEYOND destructive. Regardless of how you get there being at a healthy weight is so much more important than having a "perfect diet" (as if that even exists). Sustainability is SO MUCH MORE important than "perfect". Progress over perfection. Keep preaching the truth, my friend. :)
Eat what you love, love what you eat but make it nutritious
Where did you start with learning about this? I’m trying to lose weight. What tips would you recommend?
I would also emphasize the need for sleeping well. When you sleep well, you also crave less the unhealthy foods. Amazing video Ethan!
Love the emphasis on enjoyment. Diet culture often instills fear and self-loathing but the key to any lasting change is that you need to feel joy when making the change. The first tip about recreating your favorite meals is also genius. This idea is usually fraught with shame from the idea of indulgence but reinterpretations of your food naturally lead to a new you. I would love to see Ethan collaborate with Rainbow Plant Life’s approach on mini-meal prep. Both of y’all make food interesting again
I totally agree with you. ¨Eating healthy¨ should not mean eating things you hate and or denying yourself the food you love.
Finally someone trustworthy, with a real lifestyle change from the past, making a well edited and well documented and explained overview of eating healthy. Thank you!
Love the way Ethan really digs in to take a bite of the thing he cooked. There's a guy who made his love of food work for him to get his health into a better spot.
As a Dietitian this is seriously such good advice. Well done sir this is fantastic
I feel like this video should be shown in schools! There are so many different "experts" explaining nutrition, but this is clear, concise and simplified, while keeping the fun in food preparation. And the food looks amazing!! I will bookmark this video and return time & time again to refresh my memory and remind me to keep it simple.
Really, though! This stuff helps so much more than schools showing us a food pyramid and calling it a day, bc this gives actual context.
Couldn't agree more. It kills me that food preparation/eating is part of EVERY person's life and it's nearly completely excluded from education. How in the world does that make sense?
Keep it up Ethan! Cutting through all the nonsense online is exactly what people need right now. You amd Kenji should right a book called 'cut the Bullsh*t'
These are my FAVE videos and recipe integrations. As someone who also despises meal prep and loves rice, pasta, potatoes - I am geeked to look at a different framework for "healthy" eating, especially during a cut.
my wife usually does the cooking. that has all changed thanks to your frameworks. i was already lean and fit, but lacking cooking creativity and ability. now i can cook a bunch of delicious foods without much prep that my family enjoy eating. and my wife loves me that much more for it. and now these 5 concepts add some needful higher level organisation to my eating healthy approach. thank you so much. I am trying to find a way to systemise this approach. there's an idea for a future video.
Awesome timing to be posting this on the first day of February. Literally right before I go grocery shopping.
Been following your channel for over 2 years now, love the content, especially because it focuses on home cooking real authentic meals, Greetings from Germany!
That ending point is exactly what i needed to hear. Every time i want to get serious about dieting, the topics i research are all so specific and if you go down the rabbit hole long enough, nothing feels healthy. Thank you for this video, you made the diet journey seem so much less bleak than before.
Renaissance Periodization is such a good youtube channel to anyone curious about these things, so glad you stumbled upon it
I think Ethan is the best person out here on youtube teaching healthier cooking habits. Ive learned so much and applied many of these to my cooking rotation. Especially the Hummus plate he did that is genuinely so good
Well done! one of the best simplified nutrition videos I have seen in a long time! Simple, easy, fun, options all equal consistency. It's a lifestyle change, not a quick fix- keep the great content coming!
It's a small thing that becomes a really big thing, but I picked it up after realizing how clean and organized your kitchens are/have been over the couple years I've watched you: *Clean up as you go.* Yes, it sucks and no one likes cleaning up, but you'll be far more willing to exist in your kitchen. Same goes for literally every room in your house. You can give up a little time to clean things as you go; it's not going to destroy your timeline as much as you think it will. If your kitchen is an enjoyable place to be, you'll be there more often, and you'll cook for yourself more often. This was one of my BIGGEST issues with ADHD and Chronic Illness. But now I cook dinner in my kitchen every day, meal prep every Sunday, and have really just enjoyed life a lot more this month because it was a New Year's resolution of mine. Put the time into your kitchen and meal prep, and you will thank your future self.
Ethan, I appreciate all the work you put into your videos. You have a very straightforward manner of presenting information and it's practical. I feel like a lot of the speed bumps/hurdles you have are actually pretty common among most people. I'm trying to start my journey to losing weight as I have a very bad habit of eating out due to convenience. After working all day it's difficult to come home as a single dad and get dinner going. I'm also not a very organized person so trying to plan out meals is difficult. I like watching your vids b/c they're so practical - keep it up!
You are quickly becoming my favorite YT creator. At this point of life, I find myself asking so many questions I'd never challenged and when I start to research, it always seems like you're trying to answer the same questions and have put together a video. Keep up the great format. It's a joy to watch and learn from it.
Website is awesome, I love the simple design without having to dig through ads to get to the important aspects of the recipe - as a fellow meal prep hater who needs good diversity in the foods I eat your videos and resources are amazing for making my cooking easier and utilizing things for convenience that I didn't before like frozen veggies.
Your website is beautiful and easy to use. I really appreciate the work that you and anyone else who worked on it put into it.. The website is brilliant ❤
Thank you for making such a grounded and still thorough video on the concepts of healthy cooking. None of this is rocket science for people in the know, but this video truly cuts through the chatter and presents the most important aspects. Always appreciate the videos Ethan.
Your website makes me so happy i could cry! It's everything i've ever wanted from a recipe site! the analysis of the flavors and the shopping list, easy to follow directions, omg i love this so much. Thank you!
This video is an absolute banger. Since the video in which you have shared with us your spice-cooking framework, I genuinely never ran out of ideas. Thank you Ethan!
Gonna use this as my gospel for my 2024 weight loss journey! Thanks for putting out consistent and quality content Ethan, especially for us home cooks!
More like Mr. Shredbowski, way to go man!
Utterly fantastic information. Delivered concisely and memorably. Love this channel, and I especially love these big concept videos. They seem difficult to make, and don't deliver on views as much, but they add so much value to so many people's lives. Never stop!!!
just wanna say your website 'cook well' looks fantastic! love the design and user interface when making the recipes. super easy on the eyes and no popup bs like other recipe sites. love it!
This is one of my favorite videos from you. Now I know you're not an expert on the gut microbiome, but I do think it's at least important to mention it in any discussion on diet and health.
I learnt a good bit from this video/recipe!! It's how's I've tried to eat since learning more. It also just made me not feel crazy about the small diets i've put myself on. For example, to my parents it seems crazy what my diet is (and i should have a few more fruits and vegs), but I know my body/brain is actually okay with it. 15 lbs to go but i'm happy with my fitness level, calories, and good foods. There is room to grow but that's why your channel is so great for me, thanks
Your new homepage rocks! Nice work! Thanks for all the videos here on KZhead and for the nice website :). I alrdy set it on fav
Thank you for this Ethan! I always come back to your channel because the recipes always work perfectly.
I have ADD and I find food very overwhelming. Thank you for breaking it down for us. What you said in this video makes so much sense. I plan on watching this multiple times to make sure it sticks 😛
I'm a food scientist and I approve this message. 😂 LOL!! I've actually never heard of that pyramid (with CICO at the bottom), it organizes several big concepts well. My husband recommended your vanilla video to me since I work at a flavor house and I'm very impressed with your content. It's obviously well-researched, thoughtful, and beautifully shot and edited. Excited to watch many more of your vids and especially to get some more inspo for healthy home recipes and cooking tips. 😊
Thats why I love your channel! As a person who loves cooking more than so much else, meal prep is just no option. It's boring, soggy, and just takes away the fun in eating. Gonna try you advice!
Thank you so much for putting an amazing array of good recipes in an easy to read and cook format. In a sea of long scrolling + advertisement filled recipes, your site is a breath of fresh air to use your site.
Anyone else pausing the video at 5:12? Damn!!! Ethan, you looked amazing. You still do, but you were an absolute beast in that video.
Sharp spotlights always do wonders in the "after" photos, versus the soft/diffuse lighting at day 1. I agree with your assessment, but the cheap tricks are still there.
Overwhelming agree with what you're saying. I've lost over a 1/4 of my weight over the last two years basically doing what you're suggesting here. I'm guilty of simplifying this a bit with "carbs and fat are the devil", just because they're so many carbs for so little satiance.
Thanks for this video ❤ It's amazing how you explain these concepts in a interesting way and giving exemples. For sure one of the best channels on youtube
Love the integration of your website. I think it's really thoughtfully done beyond standard food/recipe content marketing practices you see. The unique insight and core reason for visiting the site is all wrapped in an entertaining/informative package. Hope you succeed. 👍
Awesome work on the new website! I'd love to have the option to use metric units for those of us who don't have real freedom
Yessss give us metric
It already is in metric weight (grams) or otherwise plain units (1/2 onion, 2 chicken breasts, etc.) - There is no imperial (cups, tsps, etc.)!
@@EthanChlebowski Hey Ethan, Can you also do approximate calories on each recipe, that would be really great for those on a cut like me
@@punpunw2160Adding calories and macros is a feature we are working on adding! Hopefully soon!
Dont be daft. Metrics are like languages - chosen abstractions that facilitate shared meaning. Different metrics only matter if you don't understand each other. I use both metrucs, mainly because my work and career demanded it. But what really backs my po8nt is to get a really good unit converter app, then check out the lists of historical units of measurements that were used across the world throughout history. And then freak out, as the only consistency between them is the categories of what they were measuring. What I learned from that exercise is thst units of measurements evolve over time, and are a matter of convenience at any time place and history. They're tools, and their usefulness determines use. After all, the use of metric measurements spread because they fufilled the needs of a increasingly scientific world. Once we started measure spaces between atoms, metric was just more precise and easier to calculate, and was set by the material world we live in, rather than some vague historical precedent. And no fractions. But for those not needing high precision, you use what measures that make your life easier. You do you.
The glycemic index of white rice can be reduced by letting it sit for the next day. Next day rice from the fridge has a wonderful flavor.
Please be aware of the potential for food poisoning from leftover rice though! Not many realize it is a common source of incidents. I found out the hard way. Must be refrigerated promptly. "Uncooked rice can contain spores of Bacillus cereus, bacteria that can cause food poisoning. The spores can survive when rice is cooked. If rice is left standing at room temperature, the spores can grow into bacteria. These bacteria will multiply and may produce toxins (poisons) that cause vomiting or diarrhoea. The longer cooked rice is left at room temperature, the more likely it is that the bacteria or toxins could make the rice unsafe to eat."
@@scrubjay93 Uhhh...that's why he said "next day rice _from the fridge."_
your videos are always so high quality and informative! you are helping so many to be better, healthier and more efficient cooks. thank you Ethan !
Seriously the best video on this issue I've watched. Please more of this!
One piece which could deserve more attention is the glycemic index of carbs and how they fit along the satiation scale you provided. Complex carbs with accompanying dietary fiber make a huge difference, i.e. how a bowl of white vs brown rice affects not only how quickly you feel full, but 1) how long and evenly your body gets energy from the rice you ate and 2) how your gut microbiome is supported by fiber and then feeds back into self regulation
Adding cocoanut oil to rice or eating the rice warmed over are two ways to reduce the glycemic index of white rice. Cooking 50/50 white and brown rice is good way to get more nutritional benefit without feeling like you're eating a brick.
🏴☠️
@@justinsayin3979 or not eating rice
The social aspect is so important! Great mention, nobody ever does that. For me it's definitely beer, I don't like sodas so when I go out I drink beer. It'd be nice to see more plant-based protein recipes, I feel like the lean protein is always chicken breast or sometimes fish. 😅
try dal, its an indian lentil dish and hella good with a little bit of ghee and some indian pickles like mango pickle or carrot, etc
@@anope9053 thank you, I dahl a lot, it's one of my favorites. I'm more looking for more variety in his recipes because they always look so good but I can't eat meat, that's all.
Thank you so much for this information! I am so excited to try your recipes and watch more of your videos. That Sunday braise looks amazing and I can't wait to make that!
Thank you Ethan! Over the last few years I have completely changed my eating habits and you channel is a big factor in that. You've also sparked the joy I find in cooking and it's become so much more fun. Your videos do not only show recipes but you educate us about cooking and eating, enabling us all to be creative and truly enjoy cooking. It's a beautiful thing. Your concepts are all super easy and applicable as well. The "food compositions" completely transformed how I view dishes and cooking (for example the mix of texture and even color you mentioned in a few videos as well as having a mix in flavor and salty, acidity, umami etc )
Another good tip is to substitute water with Bone broth when cooking rice. It adds more flavor and protein to your dish. Make sure you check the nutrition label when buying bone broth, I've seen protein vary wildly and you don't want to pay for salt water.
Thanks for the informative video Mr. Chleb
Fun fact: chleb is Polish for "bread," his last name is basically "bready" or "breadmaker" but probably a more accurate translation to English would be a last name like "Baker." This doesn't contribute anything but i thought it'd be funny to mention on a healthy cooking video lol
@@christianaustin782 it is pretty funny and fitting
It also sounds very funny to us Slavs to hear Americans pronounce names of slavic origin. It's their name though, so they're the authority on how to pronounce it!
Duuuddde!!! The website looks AMAZING!!! I'm so excited! Hubby and I have been trying to figure out how to really get out of the processed food rut and get into healthier eating. I can't wait!
Bro I just love watching high quality KZhead content. Could watch this all day
Still working on the portion control aspect lol. I'll make enough for 4 meals (two for me, two for my wife) and then just eat both my portions at dinner time.
something I find that helps is getting snacks throughout the day, force yourself to eat smaller portions but then eat low calorie snacks throughout the day so you don't feel hungry. its that rule, never go to the super market or cook when you are hungry, you WILL overeat.
Make that your only meal of the day then.
I usually put the portion I'm not going to eat away while I'm plating my food. I also like to put less on my plate than I want knowing "if I eat this amount and I'm still hungry an hour after I eat, I'm allowed to get some more". Putting it away often means I don't feel like getting it back out just to eat a couple of mouthfuls and making myself wait for my food to settle usually means I realize I wasn't still hungry (and if I was still hungry after an hour, I was definitely hungry and not just excited it tasted so good😅)
@@icedcat4021 Yeah, I've done that a few times. Right now I basically have a smaller, veggie only (usually using the Internet Shaquille chickpea template) lunch and then a big dinner. I've also found taking fiber before eating has helped a bit too.
This video is going straight to my KZhead nutrition playlist and it's going to be on repeat for a while. Thank you for sharing.
Very timely video for me as I was just thinking about ways to optimize my recipes. Love the tips. Definitely going to give them a try!
Really love this message on how to eat better in a practical and sustainable way. I think your approach here is really thoughtful and also, in a lot of ways, common sense! Really enjoyed the video.
Ethan, the way you teach is crystal clear and comprehensible. Good work!
Ethan, you're a beast, man. Thank you so much for this. You're such an inspiration for me in my cooking life.
Thanks for being such a reliable source over the years!
I always send over your videos to people who ask me about my lunches before boxing workouts! I've been asked so many times how I can keep cooking for myself week to week and eating out with friends without thinking too hard about it and YOU'RE the reason why. Also, thank you for always creating recipes for foods around the world! I've felt so seen as an Asian person who is trying to hit my fitness goals too! :)
wonderful message. Stop eating optimized bs bc of KZhead shorts and start enjoying your healthy, balanced food that's also good for your MENTAL health.
Very good vid.🎉
This was always my fave food channel... No annoying hyperactive voice, good explanations, and the food always looks amazing 🔥
Bro that frame at 00:17 is incredible. The amount of work represented there from left to middle, and the evening out to what is perhaps an even healthier equilibrium on the right, that is a transformation that few people can understand.
for me it was simple: protein, protein, protein
Honestly, if I can just hit my daily protein goals, I'd probably have way, way more success in hitting my weight goals.
Vegetables are still cheaper than junk processed foods! There are plenty of videos on KZhead to make different recipes with Vegetables, chickpeas, sweet potatoes, legumes, rice, veggie wraps the list goes on and on. It is all if a person wants to cook for themselves or not.
frozen veggies are also a really good option for people who feel like they have no time to prep them. already clean and often chopped so you can just dump it into whatever youre making
I really appreciate your videos. I've implemented many of your techniques and they've helped me stay on track and not get bored/give up.
I just love your video concepts: From the sweet candy packaging that gets me in, to a really healthy content core! 👏🏻👏🏻👏🏻 Bravo, Ethan!
I wish some chefs would make videos about getting higher calories. A lot of you just assume that healthy cooking means eating less calories whereas some of us are actually underweight...
Easiest way is to drink your calories. It’s hard to chew 4000k of good choices a day. 2k and 2k is easy.
go carnivore
Politely, I wish more people would stay in their lane about health. Before I write this, I'm replaying your closing statement. You feel frustrated at health discourse. You're thinking "There must be a better way. If we could just focus on a broader picture, it would be easier." I'm sure lots of people feel the same way, and this video will resonate and do well with those people for that reason. The problem (as I see it) is that you're wrong about what the broad picture is, which brings us back to the dreaded discourse. I'm sorry if this is offensive to you, but I say it for the benefit of anyone reading; do you want to take health advice from someone who "goes on diets"? If you had or have kids, do you want them to need dieting to maintain their health? (As was mentioned, certain people are chasing certain outcomes for which that might be necessary for them, and if they decide that those outcomes are worth it, then that's their prerogative. But speaking generally here.) I think your success at losing weight and keeping it off means you have something valuable to contribute to the conversation, but I also think you need to be coming at it with more humility, rather than assuming you have a firm grasp on the topic. You don't know enough about metabolic health, about emotional eating, about the specific and varied harms of various processed and ultra-processed foods, or about the multidirectional interactions between diet, lifestyle, and physiology. You have an idea of what healthy is, but you don't really know "How to ACTUALLY start cooking Healthy Food." If you want to put out a video on smart ways to manage/reduce calories through cooking techniques, I think that's a video you're well-suited to make. That's what the bulk of the information in this video is, essentially. But you should call this video "low calorie cooking," not "healthy cooking." You don't know enough about health to make that claim, and it's dangerous to make a wrong claim about what is healthy, because other people may be influenced by you. (I'm not arguing that you're responsible; people need to take personal responsibility. But if the idea is to have the most positive impact, you'll want to leave confident proclamations to people who know better.) I'm not asking you to take this video down. This is your platform. But please consider what I'm saying about humility and reaching towards premature confidence.
I get where your coming from with this, but I don't think it's wrong of him to title the video the way it's titled/present the information in the way he presented it. As he alludes to at the beginning of the video, different legitimate experts (doctors, researchers, etc) disagree on what's healthy, and content creators are eager to advocate for whatever system fits their narrative/gets the most clicks. For a viewer to know what's ACTUALLY healthy (including metabolic health, emotional eating etc. as you mention), they would need a literal PhD in nutritional sciences or physiology or both. So instead of that, he uses a seemingly reputable source to justify the objective health benefits of a framework that he used to lose 80 lbs, and in doing so, become an objectively healthier person. If I'm to believe the book that he cites, then his framework is objectively a healthy way of cooking and eating for 90% of people watching this, with the possible exception of underweight people and people with exceptional circumstances. I'd probably agree with you that he should have mentioned underweight people; but I think it's perfectly fine for him to call his framework "healthy", since it objectively is for almost everyone watching
Frankly I don't totally understand what you're critiquing. Obviously everyone's nutritional needs are different, and "healthy" for one person may not be "healthy" for another. But he became a healthier person by following his own advice, and if one were to call any broad-strokes nutritional framework "healthy", I think this is a good candidate for most people (at least in the US). Also, you seemed to imply that he went on diets and therefore people shouldn't listen to him? Where did he say that he ever went on a diet? Maybe you're talking about when he said he tried to cut super heavy with a bodybuilder-type diet, but then in the next sentence said that it was harming his mental health so he stopped. So it seems to me like Ethan's against "diets" given that he isn't on one and it didn't work well when he tried
@@chrisberry7640 I will say that I do not believe that this book is scientifically backed, I looked into the book and I found no citations on the file I had, and then there were no references on their website for their book.
@@chrisberry7640 He implies he goes on diets on a recurring basis in the first 10 seconds of the video. I think you're conflating "healthier" with "healthy." It's great that he lost weight, but as he showed us, you can eat twinkies and lose weight. Again, his approach was "healthier" than a twinkie diet, but when you're going to claim "healthy," you are claiming that this way of eating promotes good health. I don't think that's true here for two reasons. One, my years of personal experience in sense-making around the health discourse that he gave up on listening to. Two, the idea that dieting is not a healthy practice. If it wasn't clear, I was making the point that a truly healthy way of eating should not require dieting, and I think we can intuitively understand this by asking ourselves how we would feel if our kids were dieting. The problem with using one "seemingly reputable source" is not enough. You can find a reputable source to support anything. Good sense-making goes far beyond that. Plus, I don't actually trust that particular source.
@@dionysus_angel9837the book is written by dr Mike isreatel, they have a youtube channel called Renisance Periodisation based on mainly bodybuilding, but they do branch out sometimes. They’re great, and have a phd in sport physiology? i think, check them out I love that man!
Ethan, I love the direction your channel is going and your new website. Thanks
This is so great Ethan! You're videos have been such a game changer for me. ❤ after ending up in the hospital last year my dr. Has been having me cook more food at home, but without your help this would have been a far more difficult transition. Keep preaching the word of heath in food and fitness. You are helping us all so much!
So much food pushed on us isn't that healthy and you'd be better off picking something else that you actually like.
Like what?
Smaller portions is all you need to do
combine that with 30-50 chews each bite.
Just telling someone “eat less” is usually not going to work though. If someone is used to eating large portions it makes more sense to keep the portion size and instead lower the caloric density (healthier ingredients)
yeah but the idea is to be able to eat more food for less calories to feel full bc not everyone can willpower their way into being full from a tiny plate for dinner every day
no, one meal is a day is all you need to do, smaller portions will make you feel hungrier
Portion size has nothing to do with the nutritional value of food.
your video has validated the exact reason and why I've always been able to get my weight and health under control. I've often done a combination of these things but couldn't figure out why I was a success at times and kept the weight off for years at a time when I never actually fully cut out what is perceived as "bad" food. This has me motivated to go further into these things. Thank you for this!
The best thing about this is the sane conversation and common sense approach to all of this. Thank you, sir. I'm in a similar place starting with quasi-keto, over time I have changed my eating/cooking habits to maintain the 70 pounds I lost 3 years ago. Your videos have been great inspo the whole way.
He definitely knows how to cater to a gay audience. Came for the knowledge stayed for swolebowski.
Ew
Reminder that weight is rarely an indicator of health, and that fat persons are the most under-diagnosed demographic due to physicians being unwilling to look past shape and weight.
That's nuts. Weight is a very good indicator of health and future health with every single pound a person carries.
You fell for the meme.
@@oliveater2358 There are better ones. Visceral fat is a better predictor than subcutaneous fat but even then it's better to look at the state of your organs directly.
Probably linked to more chronic issues than any other factor, right up there with smoking
This channel is of such an insanely high quality. Every video I have watched has been super informative, but also extremely pragmatically applicable to an everyday person's life.
I truly enjoy your approach to healthy eating. You manage to strike a really fantastic balance between low calorie, filling, and delicious. None of your recipes feel like "diet food". Love the videos!
what a great video, Ethan. The graffics are amazing and content is superb as always
This is the first (in my mind) actually competent video for healthy eating I found on youtube. Thank you.
I’ve started using healthy grains for my Middle Eastern inspired bowls: bulgur wheat, quinoa, millet, and amaranth all work in my experience. And if cooked in chicken broth they actually taste really good. And I’ve started using bulgur wheat in soups where small pasta or rice is required and it works great as well
Tha is for posting. Been drowning in all the available information with no clue how to navigate it. I love the zoomed out and well thought take here. Helps quiet the madness and allow some kind of focus
and let's you enjoy something you have to do anyway - eat .... it is a daily thing - so making it joyful and not stressful is helpful right there for health - we all have too much stress - now there is one less stress spot
You hit the nail right on the head brother! Too many people arguing about what is and what isn't correct. Nice informative and positive video! Would love to see more like it.
Im so glad this video was recommended to me... Fantastic advice, thank you! I love the concrete examples and just subscribed to check out more recipes. You are so energizing and make healthy cooking seem so accessible. Youre right, it just takes a little planning and creativity!
I appreciate this video and the ideas within. Thanks for this balanced viewpoint and adding it to the internet.
Fantastic knowledge here, as always. Thanks for breaking it all down into manageable components! I love the science and practical-ness of it all.