There are no shortcuts when it comes to reaching your health and fitness goals by transitioning to a sustainable (key word) balanced vegan lifestyle… But don’t worry – it’s totally doable!
There’s a structured process you can embark on to successfully transform your lifestyle, and it’s all about gaining the tools you need, one by one, to eat and move according to your goals. It’s about finding the balance you need to be healthy and happy for a lifetime. This looks different for each and every one of us!
Here are my top seven tips for doing just that…
1. Think of your transition as a fun journey of exploration!
The process of ditching old habits as you develop new ones takes work and can feel overwhelming. However, if you go into your transformation with a mindset of having fun with finding new foods to explore, and even adding in some humor to the process, it won’t seem so daunting!
2. Set yourself up for success with a solid plan of action.
Everyone is unique in how they will be most successful transitioning to a vegan lifestyle, and for most people, attempting to turn vegan overnight is unsustainable. Creating a plan of action is, therefore, a must. Depending on where you are in the process, you may choose, for example, to eliminate an animal product every week until you have eliminated animal products from your diet altogether. Or maybe start with eating vegan three days per week for the first month, four for the second month, etc. until you’re eating vegan seven days a week.
It’s essential that you also choose a plant food to replace the animal product you are giving up every week. Legumes, such as lentils, chickpeas, and black beans are fantastic meat substitutes, as they are packed with protein, fiber, and complex carbohydrates. That way, you can consistently introduce new vegan food into your diet, adding a variety of nutrients, textures, and flavors to your eating routines. Variety is a key component of a healthy, vegan meal plan.
3. Become comfortable reading nutrition labels.
In order to maintain a healthy vegan diet, it’s important to become proficient at reading food nutrition labels so you can shop with confidence. The first thing to tell yourself when you pick a packaged food from the shelf is, “Skip the marketing and go right for the facts.” Phrases like, “All Natural,” “Sugar-Free,” “Low Fat,” and “Gluten-Free” are marketing ploys to convince you to buy something without reading the nutrition facts.
Go straight to the ingredient list to first make sure it has no animal products or bi-products. Second, ask yourself, “Is the first ingredient one that I want to put in my body? What about the second and third?” Generally, the fewer ingredients the healthier the item is. Look for whole food ingredients like “dates” or “sesame seeds.” If you can’t even pronounce an ingredient or it sounds like a chemistry experiment, chances are it’s not good for you! If the ingredients pass the test, you can take a look at the serving size (very important), calories, fat, sugar, sodium, and protein content, keeping in mind that not all calories are created equal.
4. Watch a documentary at least once a month to stay motivated.
Films like What the Health, Forks Over Knives, Earthlings, Cowspiracy, and Food Inc. will help educate you and remind you of the reasons you are making the transition to a vegan lifestyle. Being continually reminded of all the benefits of a plant-based lifestyle will keep you motivated to continue on your path until your new habits become second nature. We don’t want the “out of sight, out of mind,” principle to take over!
5. Create a support system for yourself.
Family, friends, and coworkers can play a significant role in either helping or hindering you on your journey. Have a heart-to-heart with the people you care about in your life. They care about you too! If you request their support, explaining that you’ve made a commitment to transitioning to a healthier, more compassionate lifestyle, chances are they will become your cheerleaders. They can provide an environment that reduces the temptation to return to old habits. The other part of your support system can include vegan-veterans in your community, Facebook groups (such as our Empowered Vegan Life tribe), and other social media outlets. Set out to connect with people and groups that provide you with helpful insight and camaraderie.
6. Stay stocked with vegan staples.
Come up with a list of staple ingredients, superfoods, and healthy snacks to keep your kitchen stocked at all times so that you never get into the common, “I’m starving and don’t have anything healthy to eat” situation. Shakes and smoothies are a great go-to snack, so keep ingredients for your favorite recipes on hand, such as plant-based milk, berries (frozen is fine), dates, hemp seeds, flax meal, and spinach. Fresh fruit, leafy greens, raw veggies, hummus, nut butter, and quinoa are also great staples to consider for healthy, quick, simple snacks and meals.
7. Take a B-12 supplement.
B-12 is the one nutrient that a modern, plant-based diet inherently lacks. B-12 is formed from a bacteria found in soil. We used to get enough of the vitamin by simply handling vegetables we grew from gardens before our land was stripped of its nutrients. Now, however, with the pressure washing and sanitizing process we perform on plants, we don’t have easy access to B-12 except through supplements. Luckily it’s easy to get all the B-12 you need with an inexpensive supplement. Many vegan foods, such as nut milks, are also fortified with B-12, among other important nutrients. It’s best to include a supplement in your routine though, to be safe.
There you go! I encourage you to take this information and start applying it to your life one step at a time so you don’t become overwhelmed.
If you are looking for a transformational program to take you through a proven process for reaching your life goals, make sure to check out our 6-Month Plant-Empowered Coaching Program!