By Sara
Did you know, according to the nurses health study: 80% of heart diseases and more than 91% of diabetes in women can be stopped with simple lifestyle changes. That is a whopping-large number of chronic disease that don’t need to exist if we strive to take our health into our own hands and commit to lifestyle changes! We can start with a plant-based diet.
This isn’t just applicable to nurses either. Have you seen anything recently that made you want to try a healthy vegan diet and lifestyle? I hope the above was a gentle kick in the pants to get you excited to start a plant-based diet! This is exactly why we’ll teach a transition strategy for plant-based eating for beginners today.
An exclusively plant-based diet based on whole plant foods is such a healthy way to eat. So much fiber and phytonutrients and vitamins and minerals! As long as you keep the diet low fat, you can also lose weight. So how exactly do you get started with this lifestyle, you ask?
I am so very glad you asked! I’d recommend starting slowly so that you can maintain the changes you are about to embark on.
Prep step 1:
The first step is to make a list of all the meals you eat for a couple of weeks before the “big switch”. This is so that you can see what you are eating on a regular basis. This will also come in handy later when you are wanting to convert some of your normal dishes to plant-forward meals that’ll love you back.
“80% of heart diseases and more than 91% of diabetes in women can be stopped with simple lifestyle changes”
Prep step 2:
Next, make a plan for a date on your calendar to start a plant-based diet. This way you can plan to start when you have adequate time to prepare. You’ll want to get some plant-based basics, and some frozen and fresh veggies and fruits. This way of eating requires more preparation of the fresh foods, but purchasing frozen means all those delicious fruits and veggies are washed and cut for you already– saving you valuable time.
Prep step 3:
Be sure to start gradually. You don’t want to overwhelm your body by suddenly skyrocketing your fiber intake. Go a week at a time until you are fully transitioned, over a month-long period. Then remain plant-based for at least another month so that you can truly see how you feel on this diet. Perhaps at the end of these 2 months, plan on having some labs drawn with your primary care physician to check where you’re at. This may help to keep you motivated to stay the course.
Plant-based Diet Week 1:
Start off the first week eating all plant-based breakfasts. Some ideas if you are struggling: oatmeal/oat bran, pancakes/waffles, tofu scramble, fruit and peanut butter on toast or fruit and avocado toast. Or baked sweet potatoes with hemp seeds, flax seeds and fruit topping and a bit of nut butter. Smoothies and smoothie bowls are tasty as well. Be flexible with trying new foods and taste profiles when starting out, so that you can have more options. For example, most people enjoy oatmeal with fruit and maybe some walnuts mixed in. But have you tried savory oats with some arugula stirred in along with some diced tomatoes, green onions, artichoke hearts and diced olives? Oh my goodness, I thought it sounded “gross”, but my mind was blown by how much I enjoyed this.
Plant-based Diet Week 2:
The second week, continue your plant based breakfasts, but add in plant based lunches. Some ideas include our Easy Peasy Bean Sandwich, veggie sandwiches on ezekiel bread, hummus or avocado (or both!) as the sandwich spreads, and then loading it up with whatever sliced veggies and greens you enjoy. Or soup and salad. Wraps. Gazpacho in the warmer months! Whatever you enjoy and will give you some steady energy through the day works. You want to make sure to eat enough as you transition. This way of eating has fewer calories when eating whole food plant-based (WFPB) and low fat.
Plant-based Diet Week 3:
The third week you will continue your plant-based breakfasts and lunches, and add in healthy vegan dinners. Pasta with marinara and a big salad, curries with brown rice and loads of veggies, burritos, smothered with vegan green chili and piled with lettuce and tomato, onion and maybe a little avocado.
Plant-based Diet Week 4:
The last week, you’ll switch out your snacks for healthier vegan options. Think apple slices with a bit of nut butter, or any fruit and nuts, veggies and hummus dip. And when you think of hummus, know that there are recipes out there for dessert type hummus (perfect for dipping fruits) as well as loads of savory flavors, such as sun-dried tomato or roasted red pepper. So no need to be bored with just plain old regular hummus.
Making a slower but gradual transition as you start a plant-based diet will give the bacteria that reside in your GI tract time to acclimate and be better prepared to break down all the yummy plant foods you consume. This will reduce the gas you’ll likely have for a little while as your body gets used to the increased fiber intake. Don’t let this scare you off though. The transitional discomfort is outweighed by the benefit of not feeling sluggish, bloated and constipated after eating the standard American diet. Rather than feeling heavy after meals, you’ll feel like you’re ready to rock!
A 91% reduction in diabetes and 80% reduction of heart disease– fantastic results for women who are brave enough to start a plant-based diet combined with other lifestyle modifications. I hope your interest has peaked and that you are ready to give it a go.
If you’d like more info, please feel free to contact me, either via DM on the ‘gram (Instagram that is!) or you can reach out on Facebook.
I invite you to like our Facebook page and join our private Facebook group if you’d like. I’d love to help you to have a successful transition and to enjoy the increased energy and health that a plant-based diet can offer…
