7 Steps to a Whole Foods Plant-Based Lifestyle

 

My first attempt at a plant-based diet was in May 1999. I had read one of Dr. John McDougall’s books, and I decided I wanted to lose some weight. I had been struggling with my weight and unable to regulate it as I had in the past. I was 37 years old, soon to be 38.

The first problem I had with the diet is that I considered it a diet. The information that Dr. McDougall shared in his books did a good job convincing me that plant foods were better for me, but my goal was to lose weight because I didn’t like the way I looked.  By focusing on diet instead of committing to a permanent lifestyle change for the sake of my health,  I made some errors that I wouldn’t make today.

I cannot emphasize enough how important our food choices are to our overall health.  It really is the first place to start when it comes to regaining our health and well-being. I recently read an article about Rich Roll, a plant-based athlete considered one of the fittest men alive, and his words mirror my own experience:

I’ll leave you with this: Embracing a plant-based lifestyle didn’t just repair my health. It was the key that unlocked my heart and allowed me to discover, embrace and unleash a better and more authentic version of myself on the world.” ~Rich Roll on Mindbodygreen.com

Here are some tips from someone who fell down a lot on this path, and, hopefully, if you can learn from my mistakes, it won’t take you as long as it took me to get healthy.

Tip #1- Educate Yourself

There is so much great information out there today about the Whole Foods Plant Based lifestyle. I will share a few of my favorites with you. Find what resonates with you, but be sure to follow the science and read the success stories.

I’ve compiled a list of YouTube videos that cover the science behind this way of eating. 

 

Tip # 2- Make a Commitment to Health

While it is great to want to look good, you will find that committing to health will help you make the change.  Looking good will be a wonderful side-effect. However, to gain the motivation you might need to give up French fries or your favorite burger, you will need to focus your attention upon long-term health gains.  If you think you have some time to do that, and you want to forget this advice, remember that heart disease is now showing up in young children. There is no time like the present to begin living a healthy lifestyle.

Tip # 3-Don’t Even Use the Word “Diet”

Diet has come to mean deprivation. The WFPB lifestyle is anything but deprivation. Look at other animals in the animal kingdom, especially those who subsist on plants. They eat an abundance of food. When you start eating the foods that are meant for your body, you can eat until you are satiated. When hunger arises, you will be able to eat something to quell that hunger. No more starvation diets, portion control, or roller coaster rides of hunger and temptation.

 

Tip # 4- Hunger Will Make You Crave Old “Favorites”

This is something I learned late in the game. Whenever I got hungry, I would crave my favorite food, French fries. I really wanted them. Badly! I could taste them, and I could even smell them frying up somewhere (not hard to do with all of the fast food joints in America!).  At first, I would ditch my commitment to health and give into the craving.  Of course, then I would feel awful, literally, and I knew I was not on track with my goal.

What I learned is that hunger is like that. It will make us crave food that will quickly satisfy a hunger pang. I also learned that whatever I ate would accomplish the same goal. I might have been craving French fries, but if I ate a bowl of whole wheat pasta covered in my favorite fat-free marinara sauce, the hunger was satisfied and I was on track to wellness.

Tip # 5- Don’t Let Yourself Get Too Hungry

When eating WFPB, you might have to eat more often because you are getting more bulk and fewer calories at a meal. The rule of thumb is to eat when you are hungry, and make sure you eat foods that are as close to their natural state as possible. I make sure I have water with me at all times, and if I am going somewhere between meals, I carry a lunch box with healthy snacks. I have never felt as good as I do eating this way. I get to eat when I am hungry! So far I have lost over 30 pounds and effortlessly kept it off for a year! Here is a blog by Rosane Oliveira of UC Davis on great travel foods. 

Tip # 6-Seek Support

It is great when a partner or other family member joins us in getting healthier. My daughter and I embarked on this together, and we have collectively lost over 60 pounds. She motivates me, and I motivate her, though I will say she has been a powerhouse of motivation when I needed it most. If you can’t get a family member or close friend to join you, go online. Thousands of people are taking up this lifestyle. Facebook groups abound, and you can even start your own.  Reading the many success stories on drmcdougall.com and forksoverknives.com have been inspiring for me as well.

Tip # 7- Enjoy Your Food!

This lifestyle choice is never going to stick if you don’t like the food you are eating. We are hard-wired to eat food we enjoy. Of course, over time your food choices might change and your palate may evolve to try foods you never thought you would enjoy. For now, take baby steps. Find favorite foods that you can make plant-based.  Mexican foods are easy to transform. My daughter and I enjoy a veggie bowl similar to the one at popular Mexican restaurants. I searched online for highly rated bean recipes, pinto and black, and I learned how to make cilantro brown rice. The rest of the toppings include tomatoes, lettuce, salsa, corn, and avocado (If you want to lose some weight, don’t go for the guacamole or avocado until you have). UC Davis Integrative Medicine has some wonderful recipes to get you started. 

There is a sea of information out there about this lifestyle. I bought the Forks Over Knives App for my iPhone. It costs only $4.99 and includes delicious recipes. I love the shopping list feature because I can create shopping lists right on the app, which is another money saver! The pictures are mouthwatering, and the directions are clear. Plus many of those contributing recipes are authors of bestselling WFPB cookbooks. The app also includes many success stories, so motivation is as close as my phone.

 

Of course this list is not exhaustive. Your path to wellness and the WFPB lifestyle will be uniquely your own. One thing is for certain, if you stick with it, you will get results, and those results will astound you!

photo credit: mother’s bounty

Books to check out: