Dietitian Reviews PICK UP LIMES Vegan What I Eat In A Day

hey guys i'm abby sharp welcome to Abby's kitchen in today's highly requested edition of what I eat in a day youtuber reviews I'm going to be taking a look at drumroll please Sadia from pick-up lines you guys have requested this review pretty much every single week so finally we're gonna do it if for no other reason than to really demonstrate an amazing vegan youtuber that you should definitely be following now for those of you who are unfamiliar with Sadia she's a Canadian vegan dietitian who lives in the Netherlands and runs the very popular YouTube channel pick up lines and with an impressive like three million YouTube subscribers I am pretty proud of this fellow Rd now Before we jump into my review I want to start with my general disclaimer that the information in this video is for entertainment and educational purposes only and you should always seek out the help of a registered dietitian or medical professional for your unique needs and on that note let's meet Satya starting with her date 1 meals [Music] question for you do you add your milk to your granola or your granola to your milk okay so I just have to say that saw Dias channel is just so so dreamy and so is her actual food so before this clip we saw Satya prepare a big batch of granola featuring oats quinoa almonds coconut seeds sugar dried fruit and nut butter I also loved the idea of making granola from scratch and saw Diaz doesn't seem restrictive or a deity at all while still being super nourishing she's balancing real sugar and real oil with super nutrient-dense ingredients like nuts seeds oats quinoa and dried fruit and we've got a really nice balance here of carbs from the fruit and grains plus fat and protein from all of those nuts and seeds there's actually about 14 grams of protein here so definitely not bad but if you were having this let's say after a workout and you needed a little bit more a really easy swap would be to go for soy yogurt over coconut yogurt which is what Saudi I was serving hers with because soy yogurt has about 10 grams of protein per cup versus about one or two in the coconut let's see what lunch has in store and I would always recommend having some kind of greens with this arugula works really really well but we've just got some sprouts that we need to use up so we're gonna okay I need to know who has a trio of beautiful sprouts just like hanging out in their kitchen other than this woman I mean these meals are just like too pretty to be real no but seriously I love this fresh take on like a green pesto using sun-dried tomatoes instead you know pesto is one of those super versatile staples and I love that Satya uses almonds instead of expensive pine nuts which also adds higher amounts of protein fiber calcium and monounsaturated fats compared to pine nuts so not only are you saving some money but you're also getting an extra nutrition boost as well now I also love the addition of nutritional yeast to boost up the protein and the vitamin b12 while adding that care eristic kind of parmesan flavor let's move on to dinner load it off with some tzatziki yeah I like to drizzle on a little bit of hot sauce and then that's it dessert YUM this is great I mean falafels are just this excellent vegan plant-based protein option and if you can make it from scratch it makes an awesome batch prep meal that you can easily pop in the freezer and just like pull out in a pinch I also find falafel is one of those foods that is really approachable to both vegans and non-vegans alike I mean we've got a nice amount of protein and fiber from the chickpeas and peas we've got carbs from the pita healthy fats from the tahini and flax and of course tons of crunchy colorful veg this does not feel like restrictive diet food it's really just delicious balanced and ultimately a wholesome meal and it's so refreshing to see in the vegan YouTube space let's take a look at dessert pop on the lid and then put it in the fridge for at least one hour that looks super YUM and I love that this mousse uses only three ingredients aquafaba tea and dark chocolate so if you are not in the know of this little hack aqua fava is the liquid found in any can of cooked pulses like beans peas and lentils basically the small bits of protein sugar and starches leach out of the cooked pulses resulting in a viscous liquid that makes a really magical foaming agent and baking substitute for egg whites there is currently not a ton of information about its nutritional benefits as aqua fava as a cooking agent wasn't even discovered until 2014 however what we do know is that it's relatively low in protein calories and overall nutrition so with that said if you're not specifically following a vegan diet it may be nutritionally beneficial to stick with using regular eggs and your baking as they're just more nutritionally dense but if you're at it eggs and you need something in a pinch aqua fava can definitely save the day it's also a really great way to reduce waste if you're opening a can of beans to make falafel for example anyways so I love any hack that will just cut back on the amount of waste that we have in our day let's move on to day 2 and have a look what Satya is eating while on holiday in Spain ah this breakfast looks so good I mean we've got some healthy fats from the Chia and the peanut butter we've got fiber and carbs from the millet and the fruit and we also have almost 20 grams of protein from the mixture of the soy milk yogurt mix and the millet so that is pretty good I also love how Sadia inserts like really helpful nutrition nuggets in with her recipes like for example mentioning that millet is actually gluten free so it's great for anyone who has celiac disease or gluten intolerance she also highlights that she's using calcium fortified soy milk which may be important for anyone following a vegan diet as statistically people who are following plant-based diets may have lower calcium intakes she also provides some really practical cooking tips for cooking millet by recommending soaking it overnight prior to cooking to help get rid of the nutrient inhibitors that can interfere with nutrient absorption so Sadia is specifically referring to phytates or phytic acid which is really a compound found in varying amounts in a variety of plant-based foods like seeds grains legumes and nuts like sodium mentioned earlier in this clip phytic acid can interfere with the absorption of nutrients like potassium calcium iron zinc and magnesium but that's not a reason to avoid plant-based foods like certain YouTube carnivores might say the good news is that food processing techniques like soaking sprouting and germination can actually enhance nutritional quality digestibility and bioavailability of the nutrients contained in things like millet seeds I'm also glad to see that Satya is highlighting this kind of lesser-known ingredient to her followers because millet actually provides a good amount of protein calcium and iron ok let's see what Satya is having for a snack as she goes on like a little bit of a walk with her partner through some sand dunes yeah I usually put it in the drink because it's just extra fiber especially when you're traveling and you know you're not really regular so then when you put the little cheese seats in it and then you're just drinking your fiber essentially and to me it's kind of like bubble tea no and especially when you flavor the water - Oh pistachios we've got these oranges which are I think the most okay so I love flavoring water with vegetables and fruit and herbs especially if somebody's you feel like you're getting a little tired or bored of plain h2o and the chia seed bubble tea hack genius I never thought to do something like that so I loved when I learned something new from a fellow youtuber because let's be real for a hot minute folks Travel constipation is a very real thing and it sucks when you're trying to enjoy your holiday and you feel like crap because you literally can't crap but it's also really common often because the stress of traveling changes in sleep eating and exercise routine and often drinking more alcohol or eating less vegetables or fiber even as dietitians are not immune to these effects so adding some chia seeds to your water is really a great way to kind of kill two birds with one stone by staying hydrated while also getting in that extra fiber boost at the same time one tablespoon of chia seeds provides five grams of fiber which is about 20% of your daily needs and chia seed is a soluble fiber which forms a gel-like consistency which really helps add bulk and moisture to stool which just makes it easier to pass so this is definitely an awesome and easy practical travel tip as for her snack I mean definitely some really excellent snack choices right here we've got a really good combination of what I call the hunger crushing combo that I always talk about when it comes to snacks we've got some healthy fats we've got protein we got fiber from the pistachios an energy bar we've got some beautiful oranges in there for hydration and energizing carbs and while I could not find specific nutrition info on these particular Barr's I looked everywhere I do know that they're made out of date nuts and cocoa powder so again we've got a nice combination of fat carbs and a little bit of protein getting in some carbs with fat or protein is a good option for a casual hike in the dunes like this because unlike when we're doing a sprint for our workout we're fat fiber or protein may kind of slow you down for longer duration slower steady exercise like this you'll want some energy from carbs but you'll also want that energy to last and having that fat or protein mixed in there can definitely help with that let's see what Satya has packed for lunch can I go on a picnic with Satya honestly this I love this lunch even more than day one and we're on holiday so that's crazy but we've got some plant-based protein from the lentils healthy fats from the avocado and olives cars from that beautiful bread and of course a lot of beautiful colorful vegetables I mean and doesn't everything taste better on a picnic blanket with your partner just so cute anyway I just love how Saudi adjust subtly puts on her dietician hat by being mindful about incorporating plant-based protein with her meal by adding some lentils in there while also highlighting the protein and the fiber that they provide Sadia does talk in this clip later on briefly about the gas promoting compounds and lentils which are actually carbohydrates in the fog knob family called oligosaccharides now while illegal saccharides can make some people gas here than others they are actually highly beneficial for our gut and the gassy impact often comes down to how they're prepared so life satyam mentions in this clip draining and rinsing Candle legumes is one way to lower the oligosaccharide levels and if you're cooking dried lentils you should also soak and rinse them prior to cooking however I will say that canned rinsed legumes have a lower level of legal saccharides than dried legumes so if your particular be sensitive to beans and FODMAPs can't maybe a better option for you in addition if you're not used to eating a lot of legumes it's important to introduce them slowly over several weeks to allow your digestive system to really kind of adjust while also ensuring that you're drinking enough water taken together all of those things should help minimize the effects let's move on to dinner a lentil burger and in it I have to look because I don't know exactly is mustard coconut milk lettuce tomatoes some zucchini of vegan dill mayonnaise and some potatoes this looks super good and to drink I just got a decaf soy milk latte usually I'm fine with caffeine at night but just to be safe that does look so good and the great thing about the global rise in the plant-based eating movement is that there's now a greater variety of plant-based meal options abroad so there's really no need to just tuck into a boring plate of shredded lettuce while your friends are enjoying their regular burgers and fries but this looks really really delicious I mean we've got a lentil burger packed with plant-based protein and fiber and a side of crispy potatoes now I know a lot of you are going to say well Abbey where are the vegetables I mean a burger and potatoes isn't exactly healthy is it of course when we talk about a balanced plate that has generally filled a quarter with protein a quarter with starch and half vegetables we would probably want to add like a side salad with this and obviously Sadia knows this but the same way I talked about the restaurant meals on Myles channel from healthy crazy-cool when we look at the context of this day with all of these beautiful veggies and fruit that we saw a breakfast and lunch there's no need to totally obsessed I mean we're on vacation for goodness sake I was lucky if I saw a few servings of vegetables a day when I was traveling in Italy so I really actually appreciate Saudi as flexibility to just eat out it seems like Satya is simply choosing meals that sound delicious to her in that moment while still considering what will ultimately satisfy her and compliment her plant-based lifestyle super intuitive and honestly like a pleasure to watch another thing I want to flag is that my critique of each individual youtubers diet is going to look different because I'm looking at their day and the messages that they communicate as a whole Sadia isn't going from zero to a hundred with clean kale smoothies to cheat days she's also not eating six portions of salad at lunch and nothing else so of course when you eat a good amount of produce at one meal it's okay to have much less or nothing at all later on in the day okay now since we couldn't find another what I eat in a day video that wasn't like a travel day I wanted to round this review off by looking at some of Saudi as popular recipes on our Channel starting with a breakfast recipe and when you're ready to enjoy your wrap just add the tofu scramble and the sweet potato mix to the wrap along with the slight bell peppers and some avocado and if you like it spicy some sriracha hot sauce okay I just have to say that I think tofu scrambles are an awesome vegan alternative to scrambled eggs they're super easy just as satisfying and nutrient packed the crumbled tofu gives a similar texture to scrambled eggs and the nutritional yeast adds some of that cheesy flavor plus some protein and a tumeric also adds some color but in this meal we're getting a nice combination of some complex carbs from the sweet potato and tortilla healthy fats from the avocado as well as colorful vegetables in the form of bell peppers personally I would probably double the bell peppers in there or throw in some spinach or greens like saadia actually recommends as an option just to get some more non starchy vegetal this is a super flavorful and nutrient packed breakfast option that I think everyone can enjoy regardless of their dietary preferences this is also a really great high protein breakfast option as one cup of tofu provides a whopping 20 grams of protein plus the nutritional yeast adds even more I actually have a similar tofu scramble breakfast burrito recipe on the blog which I love to have as a post-workout meal for this very reason not only does tofu add a ton of protein and texture to vegan meals but it also provides a great source of calcium providing 90 percent of your daily needs per cup now I want to just mention that not all tofu products are created equal so make sure that you check the label and look for one that is a calcium set or has calcium sulfite on the label to get these bone boosting benefits okay let's move on to lunch the Vega apps are pretty huge once they've been filled out so we considered a whole baguette to be 2 servings so feel free to have as much or as little as you'd like oh now I like need a bond me sandwich because not only are bond me sandwiches one of the most delicious sandwiches in the Sandwich Kingdom but as Satya proves they can also be made on a budget which is something we all like to hear so this vegan Bonnie has some protein packed marinated tofu and fresh veggies and pickled veggies and assert on a beautiful whole-wheat baguette I also love that Satya does a quick pickling of the carrots otherwise known as a quickl which is a great way to really add some lovely vinegary tartness to your veggies without having to wait for pickles to actually ferment now some of you may be wondering if quick pickling has the same probiotic benefits as pickled fermented foods like kimchi or sauerkraut unfortunately the answer is no while pickling and fermentation are two methods of preservation that adds some kind of sour tangy flavor to veggies they do have different preparation methods which ultimately yield different nutritional results so to compare pickling involves adding an acid like vinegar to vegetables to achieve that sour flavor now even though vinegar is a product of fermentation pickled foods are not fermented by default and unfortunately they don't produce the same probiotic benefits as fermented foods fermented foods on the other hand get their sour flavor due to the reaction between the sugars in the food and bacteria no acid is actually added so when it comes to quick pickling it's more about the flavor it provides rather than the probiotic benefits but if you did want to boost the probiotics in this meal you could totally add some kimchi and that would absolutely be a match made in heaven and if you want to bump up the veg content even more you could totally serve some of those quick pickle carrots and those beautiful cucumber ribbons on the side as well that to me it would be the ultimate complete meal I also have to say that I love how Sadia uses non-judgmental language in this clip by mentioning that she would probably consider a whole baguette to be two servings but you could eat as much or as little as you'd like so rather than relying on external cues like serving sizes that a dietician or somebody on the internet has decided for you Sadia is suggesting that you rely on your own internal cues to determine how much or how little feels right for you and finally let's finish off with one of her classic dinner recipes so I am so into veganizing traditional meat based dishes like butter chicken so this is totally up my alley I mean to me anyways the best part of any curry is not the meat in it it's the sauce because let's be real whenever I have curry leftovers I literally just sometimes used the leftover sauce as like a dip for bread because that is my favorite part but anyways Sadia uses cashews in her curry to add that kind of creaminess factor without any cream and she also gives an awesome tip to add a little squeeze of lemon juice to the curry at the end because it brings out the aromatic flavors and also because the vitamin C can help your body better absorb the iron from the cashews in the tofu this is a great tip as research has shown that individuals following a vegan or vegetarian diet are more likely to have low iron stores compared to non vegetarians well it is totally possible to get enough iron on a vegan diet pairing non heme iron rich food sources with a source of vitamin C is a great way to maximize iron absorption other great sources of plant-based iron in addition to tofu include legumes tempeh soy beans nuts seeds whole grains and leafy greens these sources could easily be paired with vitamin C rich veggies like bell peppers tomatoes broccoli Brussels sprouts and dark leafy greens so for example this might look like having a lentil salad with some bell peppers and lime juice like Saudi is picnic lunch on day two or adding some broccoli or Brussels sprouts to a tofu stir-fry or making a grain salad with some quinoa spinach pumpkin seeds and a spritz of lime juice or maybe even just pairing a handful of almonds with some fruit as a balanced snack it does not need to be complicated as honestly these pairings are quite intuitive and natural and ultimately really delicious I also love that we have our protein in the tofu we've got fats from the cashews and carbs from the rice and not all that is missing is a little bit more veg so if we paired this with a simple cucumber salad or some roasted spicy cheese like broccoli or cauliflower for example we would be all set but of course this is just a recipe idea and not an actual meal so on to our big questions in general is this way of eating balanced absolutely I would expect nothing less from a fellow dietitian and part of the reason I put off doing this review was because I watch Satya for plant-based inspiration all the time myself and I knew this would be like almost too easy to go through but I'm glad that I'm doing this for no other reason than to give credit where credit is due and ultimately to introduce you to Satya if you're not already one of her 2.8 1 million subscribers but seriously folks not only are her meals super balanced easy and delicious but watching her cook in that gorgeous rustic kitchen is honestly therapeutic as for Saudi as nutrition from her what eat in a day videos Sadia is unsurprisingly hitting all of her macronutrient ranges and her calories for the day she's getting about 18 milligrams of iron from this day which is the exact daily iron recommendation for a menstruating women and about 38 grams of fiber which while above the 25 gram target that most people don't reach is not the extreme 70 to 90 gram range that we've seen from a lot of other plant-based youtubers while she didn't mention it specifically in this video which I would have liked to see she does discuss her supplement regime elsewhere and the importance of taking a vitamin b12 and vitamin d3 as well as an algae based omega-3 supplement so she could maybe add a little calcium supplement into the mix because she was about 15% below the recommended intake but it's also really hard to judge what she is and isn't regularly getting since all of this is just from one home and one travel based what a in a day video now I know a lot of people often assume that veganism is unsustainable or may put one at risk for nutritional deficiencies and while this may be true for some cases we've seen so often on my channel following a plant-based vegan diet can certainly be done in a safe nourishing and sustainable way and I think Satya is a really excellent example of that her meals are beautifully balanced with a wide variety of carbs healthy fats and plant-based proteins I mean we're not just seeing green juice and banana only smoothies for every single meal and while she definitely considers how to add more nutritional value to her meal I mean she has a dietician after all she also considers things like texture flavor satisfaction and how to make her meals more digestible and easier to prepare what I appreciate most is that Satya seems to be all about adding nutritious foods to your diet not taking things away which is the philosophy that I also try to promote here at Abby's kitchen and this philosophy is evident in many of her nutrition videos where she does a really great job at communicating the evidence in a simple and understandable way with the underlying message being that all foods can fit in moderation so for instance in her video on oils and fats she doesn't demonize one type of fat over the other but rather provides a balanced overview of all the different types of fat in the diet their benefits their disadvantages whole food sources of those fats and the types of fats that we should consume more often like unsaturated fats and the ones that we should consume less often like saturated fats and trans fats similarly in her video about sugar she provides an evidence-based overview of the purpose of consuming sugar in the diet the different types of sugar like complex carbs versus simple carbs as well as the positive and negative effects of sugar on the body she certainly doesn't discourage sugar or carbohydrate consumption but rather provides helpful tips on how to manage overall intake and to slow sugar absorption down by pairing carbohydrates with a source of protein or fat which might sound familiar to you guys because that's basically my recommendation pretty much all day every day now are there any problematic claims or assumptions made by this channel honestly you guys know that I have reviewed a lot of vegan content on the channel and unfortunately they haven't all been winners but saadia is a breath of fresh air not only is it great to have another evidence-based dietitian here on YouTube but a responsible vegan one at that and the fact that millions of viewers enjoy her content gives me confidence that anyone who's considering eating more plant-based will do so in an informed safe and enjoyable way if they're watching saw Dias content and also a really delicious way because let's be honest you certainly don't have to be vegan to enjoy the amazing recipes here on saw DEA's Channel of course someone out there is gonna slam me for not being hard enough on her so what I would say is that I do find her what I need a video to almost seemed a little idealistic for most people I mean I get the sense that Satya is trying to use her what a in a day format to kind of share specific recipes from her blog less so to just document a genuine day in her life but some people may interpret this as a need to making granola falafel pesto chocolate mousse all those things from scratch in one day I mean sometimes you just got to eat leftovers and a bowl of cereal and call it a day most people just don't have that much time to do that much prep every single day which may make vegan eating seem a little unattainable but if you use saw Dias content as inspiration and even just decide to make like one of these meals each week then I think you're actually gonna get a lot out of her Channel so while study is really amazing at what she does and her recipes provide a ton of wholesome food inspiration don't feel that you need to put pressure on yourself to be an Instagram friendly vegan meal prep master overnight okay so finally what can we take away from Saudi as'll ah so much folks I really appreciate that Satya doesn't push a vegan agenda on to her followers but sted promotes the benefits of including more plant-based foods into the diet which is beneficial for everyone vegan or otherwise I say it all the time eating more plant-based has been shown to have a variety of health benefits including improved blood sugar levels and lower risk of developing type 2 diabetes and may also be protective against certain cancers and heart disease due to an increased intake of fruits veggies legumes nuts and soy products so while you don't necessarily have to be vegan to reap the benefits of eating more plant-based saw Dias Channel is an amazing resource for anyone looking to eat more plant-based foods without feeling like you're making a huge sacrifice saw diaz recipes are generally pretty accessible wholesome and delicious and she is amazing at sneaking in little cooking hacks and nutrition tips that even beginners can apply in their life when it comes to transitioning to veganism Sadia actually has a whole beginner's guide to veganism that provides simple sustainable actionable tips for her followers for instance she talks about stocking up on essential vegan pantry staples adding foods like legumes slowly into the diet to allow your digestive system to adjust getting regular blood work done to monitor for improved biomarkers like cholesterol as well as possible nutritional deficiencies she also talks about the importance of taking vitamin b12 and vitamin D and in another video she's shown taking a algae based omega-3 supplement and consuming a Brazil nut with her supplements for extra selenium you can also trust that all of this information is evidence based and not sensationalized extremism as we often see on the Internet Sadia also talks a lot about having a healthy mindset as you go through this process giving yourself time to practice preparing vegan meals honoring your hunger thinking about foods that you can add in rather than take away giving yourself permission to enjoy food and vegan treats acknowledging that lifestyle changes like this aren't linear and it's okay to mess up and so much more many of us are so used to just black-and-white messaging that we need to go from zero to a hundred in a day that any lifestyle change has to be perfect and precise and if we mess up just a little bit that we failed and the vegan community often perpetuates this with a lot of really dogmatic food policing that goes on I've heard from so many of you that you've been called out by certain vegan influencers for not being vegan enough that is just not how you inspire change the reality is changing our diet whether that's going plant base or upping our fiber or reducing our intake of saturated fat is a process and we need to be compassionate and patient with ourselves to meet ourselves where we are and speaking of meeting ourselves where we are Sadia also covers some really amazing intuitive eating principles on her channel like rejecting the diet mentality and how to honor your hunger she discusses the importance of developing a nourishing and trusting relationship with food one that doesn't dichotomize food as good and bad and also giving yourself permission to eat all foods and find food freedom which are all concepts that I wholeheartedly believe in and I discuss at length on my channel here she also maintains that intuitive eating and strengthening your relationship with food is a process that ultimately takes time unlearning behavior and our thoughts and beliefs about food and eating is not something that necessarily can be done just overnight the same goes for veganism and pretty much all things in life it's those small manageable changes that will ultimately lead to sustainable long-term outcomes so that is what I also personally really advocate for finally not only the saw Diaz Channel have some amazing vegan recipe videos and nutrition content but she also has some really wonderful health and wellness content to improve overall mental and emotional well-being for instance she's got some videos on how to decrease stress improve productivity some guided meditations creating healthy habits time management overcoming feelings of failure and finding balance I mean this girl really does at all so whether you're in the mood for some plant-based recipe inspo or you need some feel-good compassionate encouragement to help you meet your goals there is certainly something for everyone on the pickup lines Channel and I honestly could not recommend it enough bottom line whether you're a seasoned vegan or simply interested in eating more plant-based saw Dias channel is the place to be for some really wholesome evidence-based and aesthetically pleasing content you can guarantee that you'll be getting knowledgeable and informed nutrition advice from a registered dietician that encourages balance sustainability and self compassion wrapped up in a plant-based package I am personally a huge fan and really not surprised that she's had the success that she's had well that is all for today folks if you like this video please be sure to give it the thumbs up Linnea comp below with who you'd like to see me review next subscribe to the channel and I'll see you next time on Abby's kitchen bye [Music]

Channel: Abbey Sharp

Views: 373,391

Rating: 4.9022665 out of 5

Keywords: abbeys kitchen, abbey sharp, pick up limes, sadia pick up limes, pick up limes what i eat in a day, pick up limes recipes, dietitian reviews pick up limes, dietitian reviews sadia, pick up limes granola, dietitian reviews nutritionist, dietitian reviews vegan nutritionist, vegan nutritionist, pick up limes breakfast, pick up limes curry, pick up limes pesto, pick up limes diet, meal prep on a budget, guide to veganism, vegan recipes, vegan breakfast, vegan lunch

Id: Cm-Iu96pTbs

Length: 35min 4sec (2104 seconds)

Published: Mon Jun 15 2020