Brenda Asks YU: Thank you so much for the vast amount of information that you have on your site and that you tweet on a daily basis. I am struggling with the transformation to a plant-based diet. I have gathered lots of information, clipped recipes and bought a juicer BUT for some reason I am sooo stuck in my habits—I feel overwhelmed and don’t know where to start. I’ve been like this for a year now and am frustrated that I have remained stagnant despite all of the information that I’ve gathered. My question to YU is how do I actually start? How do I ‘do’ this?! I have a family that are meat-eaters and I would be cooking for them also, but I am hoping that I will influence them into some healthier decisions. But this is for me for now… Any advice?
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It’s about perspective. And trying it out bit by bit, not all at once.
I know first hand how overwhelming this transition can be. I have to congratulate you for seeking out the information about the benefits of a plant-based diet and for wanting to live a healthier lifestyle. That is a huge step. It takes guts to question the norm. It takes strength to trust in your instincts and then act. Your next step is to look at that overwhelmed feeling and chip it apart little by little. If you want to climb a mountain, you just start climbing. I don’t know anyone who has said “I want to climb that mountain” and then they magically appear on the top. You’ll get to the top, but you’ll wind around, run into obstacles, you’ll have simple, amazing discoveries along the way. The journey is one of the most important parts. Eventually you’ll reach the top and that view! Wow, the view! You did it! You’ll be able to see why it was worth the scratches, the sore muscles, the unexpected detours. Then maybe out of nowhere, you may slip and fall a bit. You may lose your way. BUT you know what that view is and you now know that you can get there, so you dust off and start climbing again. Eventually, you will have blazed a pretty solid trail for yourself with all those climbs and falls. It will become so easy for you to reach the top sooner each time and you will learn the best way to get there.
Taking on a plant-based diet is also like learning a whole new language. That’s another good way to think about it. We’ve spent a lifetime so far doing things a certain way. A new language can be so exotic and may seem out of reach—something you want to learn, but it takes practice. With each new word that you learn, you gain confidence. Once you start communicating with this new language, you become excited and you want to learn more. It becomes easier. Effortless. Fun, even. It’s important to recognize that you cannot learn this whole new plant-based way of eating overnight, just like Chinese isn’t going to be something you can fluently speak in a week. Start small. Be proud of your accomplishments and eventually “overwhelmed” will be in the rear view mirror. Before you know it, you’ll realize that you are having fun with this…
Photos © Ben Speckmann, Styling: Sage Reed
Change your lens. We are biologically designed to crave salt, fat and sugar. Once this sinks in, you can see “old habits” for what they really are and then you can conquer them.
When it comes to breaking old habits, one thing that can help is realizing that many of our “habits” are actually addiction. There’s an important post on YumUniverse titled The Pleasure Trap: You know what to do, so why is it so hard to do it? In it, I link to a powerful video from Dr. Doug Lisle that will help explain how biologically we are designed to go after the salt, fat and sugar for survival. But in this world of overfed undernourished, we get stuck on a hamster wheel of excess thanks to over-sweetened, over-salted and fat-laden foods. This kind of information keeps me motivated. Then when I feeeel the difference from the clean food choices I make, it helps me stay on track.
Suggestions for omni/herbie households:
Some of my favorite recipes that are omnivore-friendly are: Red Quinoa Tacos, Peppered Lentils with Butternut Squash, Creamy Millet and Kale Salad, Broccoli Mac and Cheese and the Mixed Veggie Lasagna. For breakfast check out this roundup of favorites, for a snack Almond Crunch Kale Chips, for dessert Sweet Potato Pecan Brownies.
Recently on Twitter, @FemFoodie wrote me saying, “My omni husband’s review of last night’s Blue Corn Red Quinoa Tacos w/Ancho Sauce: ‘These are better than meat. Make more.’” What a day-maker that was. YumUniverse recipes are craveable for all types of food lovers—I test these recipes on all types of folks to make sure. So, maybe try making these foods for your family and not telling them that they are vegan—“you are just trying a new recipe”—that way they get to decide based on taste whether they like it, versus what certain names conjure up. Honestly, I think the term “vegan” turns off a lot of people. Just keep it out of the picture. The fact is, you are making good food. They will see that.
Also, almost all of my recipes can have meat added to them if some members of the family just aren’t ready. Tacos for example…make the chipotle sauce and the quinoa and have some ground turkey/beef available to fill shells with. Or maybe add black beans and chickpeas for more heartiness. For the Millet & Kale Salad or Mac and Cheese, add fresh tuna or chicken or roasted red peppers, sweet potatoes, zucchini or steamed carrots for “more.”
You can also try making your family favorites, but swapping out the dairy for plant-based replacements. You can find everything in the Dairy Freedom eGuide—cheeses, cream sauces, non-dairy milks, yogurt, ice creams, etc.
If your family is interested in a plant-based diet, or interested in learning more about why it is important to you, maybe have a movie night where you watch Forks Over Knives, Food Inc., The Future of Food or other informative documentaries (watch the trailers here).
Be more understanding with yourself. Keep a food journal.
Try to focus on the accomplishments that you’ve made instead of what you haven’t. Feeling guilty can build resentment towards a plant-based diet and that isn’t motivating at all. Who wants to do something that isn’t fun or enjoyable? Guilt just adds to Overwhelmed Mountain. Try to focus on why you want to eat a plant-based diet and think about how good you feel when you are on track. Keeping a food journal is a great help, too. Record what you eat and how you feel. When you are off the wagon, record what you eat and how you feel. This is a lifestyle journey, and a roadmap will be helpful—especially one that is drawn by your personal experiences.
Read! Read! Read!
What also helps me stay on track is always keeping helpful books about a plant-based diet by my bedside. I always read before I go to sleep. Even after years of eating this way, I find great inspiration from authors like Brendan Brazier, Dr. Joel Fuhrman and Dr. T. Colin Campbell. and I also love to read recipe books before bed, too. They help me stay inspired and it’s nice to see what can be done with all these new/fun/simple ingredients. I usually fall asleep with some idea of what I’d like to try the next day. I love it when folks find out that I don’t eat meat or dairy and they ask me “what do you eat?” I respond honestly, “the possibilities are infinite!” Acquaint yourself with these possibilities.
Plan ahead.
Pick one day a week where you can set aside the time to shop and cook. Make it a priority, you deserve it. One day. You are no good for anyone else if you don’t take care of yourself first. Preparing food can be very meditative and relaxing. Put on your favorite music and prepare recipes for the week. Dance a bit. I do. Make a few snacks, maybe some cereals, salad dressings, start some sprouts (lentils are so easy!). That way, through the week you’ll have these made-from-scratch items ready. You can also pick up the YU Test Drive eGuide…
… I walk you through 5 days of eating a plant-based diet am to pm in there.
Ok, to wrap up:
Find some recipes that you are excited to try and prepare one a week until it becomes effortless for you, then add two a week, etc. Be nice to yourself. Let you family try the foods you are making and see you feeling great. That’s the best way to get them on board—noone likes to be forced.
Finally, you can contact me to develop mealplans for you/your family. It’s a service that I offer. If your family has any favorite omni recipes, I can turn them into delicious plant-based versions.
Oh, and if you haven’t already, sign up for the “7 Free Tips for Success” (top right corner of the site).
Hope that helps!
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