Transitioning To A Plant-Based Diet

In this talk today I'm going to go over some basic advice as well as some tips and tricks for transitioning to a plant-based diet.

This recording isn't intended to replace medical advice and it is for informational purposes only.

If you have any questions or concerns regarding your health,

Please consult your health care provider.

My name is Rhiannon and I'm a registered holistic nutritionist from Vancouver Island,

Canada.

Meditation for me has been a huge part of my daily routine for the past several years.

It has helped me to find inspiration,

Peace,

And acceptance,

And I've found myself with an overall greater sense of compassion and self-awareness.

In a similar way,

A vegan lifestyle has allowed me to live with a greater sense of awareness,

Compassion,

And vitality.

I truly believe that when our beliefs align with our actions,

And we remain true to that despite outside influences,

We feel a greater sense of harmony in our lives and we live feeling more connected to our hearts.

Now I'm not here to tell you that you have to go vegan,

But since you're here listening,

I assume that you already have some interest in transitioning to a more plant-based diet,

And I'd like to share with you what I know and what I've learned from my own experiences to make this transition enjoyable and effortless so that you can feel your best in body,

Mind,

And spirit.

Tip number one,

Don't try to do too much too soon.

When inspiration hits,

It can be a beautiful thing.

We embrace this feeling of motivation and the positive force of energy that comes with it.

We can dive right in and there's no looking back.

And while this can absolutely work for some of us,

For others it may quickly become overwhelming or lead us to feeling burnt out.

This is usually followed by going back to our old ways and habits and feeling as though we failed or that we simply couldn't do it.

This is why I suggest a gradual transition for many people rather than a cold turkey approach,

No pun intended.

For many of us,

Food holds a lot of importance in terms of emotions,

Memories,

And culture.

It can be emotionally challenging to give up a food that we love.

This is why I suggest gradually replacing our favorite foods with plant-based versions that we can also grow to love just as much,

If not more.

Creating healthier habits might start with first reducing processed meats or replacing a dairy coffee creamer with a plant-based version.

Each step will be different for each person,

And I would suggest starting with the easiest step first to create a sense of accomplishment and momentum.

As you adapt and adjust to each change,

Gradually introduce more changes.

It is completely okay to go at your own pace,

Whether that takes days or years or even decades.

There's no specific timeframe and the overall goal is progress,

Not perfection.

Please remember that it doesn't have to be all or nothing.

Set an intention to simply make more healthy choices and you'll already be ahead of where you started.

Falling off track or slipping up once in a while is only part of being human.

Set the intention to feel good about each positive choice,

No matter how small,

Because they all matter.

Step number two,

Keep it simple.

A plant-based diet in itself doesn't necessarily indicate health.

There are plenty of processed products that don't contain any animal-derived ingredients,

But definitely aren't very good for us.

So if your goal is to improve your health,

Please keep this in mind as you aim to consume more whole plant foods.

Simple is best,

And the closer we eat to nature,

The more nutritional benefits we'll gain from the food that we eat.

Simple of course doesn't have to mean boring.

While it may take some adjusting if we're used to what's referred to as a standard American diet,

Our taste buds do adapt over time,

And you might find yourself surprised just how delicious natural food can taste all on its own,

And especially when you use spices,

Seasonings,

Sauces,

And any dressings that you love.

Having said that,

Simplicity can also come in the form of keeping your plant-based diet very similar to how you were eating before.

These days there are plant-based versions of just about everything,

From burgers and ice cream to grilled cheese sandwiches and creme brulee.

Plant-based meats,

Cheeses,

And milks make perfect transition foods if you want to keep enjoying the same taste and flavor that you're already used to.

It's as easy as just buying one product over another at the grocery store.

Some are better than others,

And you'll find your favorites,

Possibly after a little trial and error,

But reading reviews online can be really helpful to see which products are popular.

Eventually,

You may choose to phase out the processed foods on your own time,

But essentially,

A plant-based diet is whatever you choose to make it,

And whether that's all local organic tofu and kale,

Or beyond burgers and fries,

And anything in between,

It's all up to you.

There are unlimited recipes available in cookbooks and online.

Instead of focusing on what you can't have,

Think of the abundance of what you can have.

Learn to love food in a whole different way,

Which takes me to tip number three,

Which is eat,

Eat,

Eat.

A common roadblock that I've seen many well-intentioned people encounter when transitioning to,

Particularly a whole food,

Plant-based diet,

Is that they aren't eating enough.

Many of us,

Especially in the Western world,

Are accustomed to diet culture and reducing the number of calories on our plates.

With animal-derived foods that tend to be high not only in saturated fat and cholesterol,

But also in calories,

It makes sense that many of us would want to at least somewhat limit our consumption of them,

Whether to lose weight or simply because they're just more filling.

Whole plant foods,

On the other hand,

Are meant to be eaten in abundance.

Vegetables,

Fruits,

Grains,

And legumes are filled with health-supporting properties,

But they're often naturally quite low in calories.

So fill your plate with an array of plant-based foods and try to include as much diversity as possible.

Eat until you feel satisfied and don't worry about counting calories.

Listen to your body and pay attention to how you feel,

But also try not to overthink it.

If you're consuming a variety of whole plant foods and you're eating enough calories,

You should easily be meeting your nutrient requirements for each day.

Something important to note,

However,

Is that vitamin B12 must be supplemented on a plant-based diet.

And,

Of course,

As always,

If you have any questions regarding your health,

Please consult with your health care provider.

Tip number four is to find your why.

This is the last tip,

But possibly the most important.

We will always have our own unique reasons for wanting to make a change in our lives.

There is no right or wrong answer.

Think about what it is that has inspired you to make this change,

Or even just sparked a tiny flame of interest.

Inspiration might come from the natural environment and wanting to protect it through making more sustainable lifestyle choices,

Diet being just one part of that.

Feeling a connection to animals,

For example,

A family pet,

Or those in the natural world,

Might inspire you to show love and compassion for all animals,

Regardless of how they might look or be treated in our modern world.

Looking into the eyes of an animal and seeing their emotions can be a powerful way to feel a deeper sense of connection and oneness to all living beings.

Health can be an excellent motivation,

Whether it's the intention to live our most full and vibrant life possible and to thrive well into old age,

Or simply to lose a few pounds and feel more comfortable in your own body.

Again,

There is no wrong answer,

Although I will say that long-term goals tend to be most effective.

Maybe you wish to prevent disease from occurring in your body,

Such as heart attacks,

Strokes,

And diabetes.

Maybe you want to reduce the pain and suffering in the world and find there's no better way to do that than by starting with yourself.

Or perhaps you'd like to support your mental health and even your meditation practice by fueling your body,

Mind,

And soul with optimal nutrition.

We only have one body in this lifetime,

And taking care of it allows us to fully experience all that life has to offer.

You might feel drawn to all of these reasons and more,

Or maybe to none of these,

But having a reason as to why we're doing something,

Especially when that thing becomes challenging at times,

Is a beautiful way to stay connected to our goals and intentions.

It's an idea to fall back on and a reason to keep moving forward.

As you take a moment to contemplate your why,

I'd like to send you my gratitude for taking the time to be here today.

I sincerely hope that you've found value in these words and that you take with you anything that resonates and simply let go of anything that doesn't.