I know from personal experience, as well as from a decade of being a health coach and health coach, that changing eating habits on a long-term basis takes time, passion, a ton of knowledge, and a positive emotional commitment to the process. There is always a pain and pleasure dynamic at play:
Most people do not like change because they believe that the process of change is difficult or painful (both physically and emotionally). Thus, most change occurs only when we realize that the status quo—the way we are or maintaining old behavior—is more painful than the process of change itself. When this happens, we approach change with hope and the promise of a new, more enjoyable existence. This realization prompts us to seek knowledge and find the time and emotional strength to build new, healthier habits.
My experience with veganism has had its ups and downs. I grew up eating and loving meat – things like pork, beef, and even canned meat. When I decided to give up meat more than a decade ago, I became a vegetarian for a while (eating eggs and dairy), then a pecatarian (occasionally enjoying fish), and then what I call a “holiday-eater,” or someone who only eats meat on vacations and holidays.
At one point I even became what I call “vegetarian with a muffin”. Yes, my diet was 100 percent plant-based, but I mostly ate white pasta, muffins, sugary drinks, and bread. How much nutrition could I possibly find in this kind of food?! I might as well have been a McDonald’s gal, steak and fries! It took years of studying, experimenting, and building better habits for me to finally commit to long-term veganism.
This was my trip. Now it’s time for you to move on. My tips for transitioning to a healthier, mostly plant-based diet are followed by an even more specific twenty-one day diet plan.
My most important piece of advice is this: take any change one step at a time. This is not an overnight process. Every small step is a step in the right direction. Especially if your diet is heavy on meat, don’t try to go “cold turkey” or make every change at once. Pick two or three strategies from the list below, try them for a week or two, and see what happens. So try some more.
After a month, as you adjust the balance of your diet and try different foods, your taste buds will develop. You may notice changes in your mood and well-being. You may find that you no longer want meat, or that meat becomes something you only want occasionally as a treat or treat.
Whatever happens, give yourself time, patience and love.
- Start eating at least three whole plant-based meals a week. That’s only 14 percent of your weekly meals. For example, choose breakfast on Monday, lunch on Wednesday and dinner on Friday. Or, make a day entirely plant-based (like the usual Meat Mondays). If you’re already doing this, triple the number of plant-based meals you normally have each week.
- Make a list of your favorite foods and meals and see how you can vegetarianism they For example, if pasta is one of your favorite dishes, choose vegetarian options such as pasta primavera or eggplant parmesan and use plant-based cheeses.
- Finally, make sure you have at least one plant-based meal every day, and if you’re already doing it, then do it twice a day. In my experience, the easiest meal is breakfast. If you drink coffee in the morning, have it with almond, coconut or rice milk. Or better yet, eat a bowl of fruit on an empty stomach, wait an hour, and then follow it up with a piece of whole wheat toast and organic jelly. Another option is a green smoothie made with spinach, bananas, berries and almond milk.
- Eat at least one raw ingredient with every meal. For example, if you’re eating a bowl of whole-wheat pasta, eat a side salad with arugula, cucumber, and avocado. If you have a Mexican bowl, make sure it includes fresh guacamole.
- Use my “reduce and replace” method (for more on this, see “The Basic Method: Reduce and Replace”, pages 148-50). Choose one “junk food” to eliminate or reduce from your diet and replace it with a delicious food you already know and love. For example, cut back on the tortilla chips and replace them with celery sticks; reduce a bag of Skittles and replace with whole fruit; cut down on afternoon coffee and replace it with a cup of herbal tea. Continue doing this every week with other junk foods until you’ve reduced and replaced at least 50 percent of the junk food you’re currently consuming.
- When planning meals, think of animal meat as a main course, not a main dish. Make colorful grains and vegetables the main stars of any meal. If you still want to eat meat, make sure animal meat fills less than 25 percent of your plate so you eat less meat.
- Finally, eat meat only on one “cure” day. Choose one day of the week to indulge in meat dishes. By doing this, you can also determine how your body reacts to eating meat and whole plant foods.
- Chef Jenne also shared this advice: “Make things colorful, try to make familiar foods vegan, whether it’s soul food or something else. Try to build familiarity with foods you’re already used to eating and clean them up a bit. If a recipe calls for a ton of oil or fat, find a way to cut it out, but it’s not just about that,” it’s also about being healthier than start where you already know.
- Finally, continue to educate yourself. Be curious about food, diet, health and your body. Read books about the health benefits of a plant-based diet and continue to learn about the what, why, and how of the foods you eat. The more you know, the easier it is to make the right choice.
Yovanka Seares is the author Restoring health and several other titles. A certified wellness expert, integrative herbalist, nutrition educator and trainer, she offers lectures and workshops in Spanish and English. Visit her online http://www.jovankaciares.com.
Excerpt from the book Restoring health: Ancient wisdom for your healthy, happy and beautiful life. Copyright © 2022 by Jovanka Ciares. Reprinted with permission from New World Library – www.newworldlibrary.com.
