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How To Gracefully Transition to a Plant Based Lifestyle, and Stick to It!

Thursday, January 9th, 2020

Discover how you can easily transition to a plant based lifestyle to feel energized, prevent disease, and finally thrive!

PLANT BASED DIET FOR BEGINNERS: 3 tips that make living plant based so easy, delicious & healthy | Soul in the RawWhen I talk about plant based diets, I often hear my clients, friends and so many people in the media saying, “but plant based eating is SO HARD”.

Look, I get it. When I first started to eat this way it was really hard, overwhelming, and confusing. I wanted to feel good, and I knew I could with the help of this lifestyle. I just had no idea how to do it right.

I’ve now been living this way for over 7 years, and in this post, I want to share the three things that have finally allowed me to live this lifestyle with ease.

I will share the exact steps to follow for creating an easy, delicious and nutritious plant based diet, and also the impact that they will have on your health and your time in the kitchen: I have no doubt that they can completely transform your life!

1. Meal prep each Sunday.

Meal prep will transform your life in the kitchen, and your health too. If you do it right.

I do not recommend prepping entire meals on the weekend, like most people do. Instead, I will teach you a unique meal prep method that is guaranteed to significantly cut down your time in the kitchen.

Easy Vegan Meal Prep for the Week & Vegan Recipes | Soul in the Raw

How to do it:

Step 1: Soak 2 batches of whole grains and beans, as well as any nuts/seeds for sauces on Saturday night. 

Step 2: Cook the beans+grains on Sunday. Blend up the sauces, and make 2 different batches of veggies. 

Why do it:

It makes putting together meals during the week literally effortless (about 10 minutes), and decreases cravings. When you have a variety of healthy food available in the fridge, it makes eating healthy food so much easier, and your cravings for other meals decrease effortlessly. 

2. Fulfill all your nutrient requirements.

Dr. Greger's Daily Dozen and Vegan Meal Prep for the Week | Soul in the Raw

There is so much contradicting information about nutrition out there today. I am here to make all of this very simple for you so that you can get clear about what healthy food actually means, and finally reach your optimal health including amazing energy levels, better digestion, and even preventing chronic illnesses.

How to do it:

Learn from the best and least biased source on nutrition: This incredible website helps you discover “what the latest science is saying about your favorite foods to help you make the healthiest choices for you and your family”.

I have personally completely transformed my life when I started following the advice and information provided there. My PMS symptoms were completely gone, and my digestion improved greatly!

In case you don’t want to spend hours learning about nutrition (like I did), here are some important facts to know when it comes to plant based foods: 

  • Soy foods are healthy, and actually help your body get rid of excess estrogen.
  • Protein is no big deal as long as you eat a variety of plant foods, even if you lift heavy weights like I do.
  • Whole food carbs are the healthiest source of energy in our diet. There is no need to fear them, and they will certainly not make you gain weight, as long as you stick to whole food sources like legumes, whole grains, fruits, and vegetables.
  • You can easily fulfill zinc, iron and calcium as long as you eat a variety of greens, legumes, whole grains, veggies and whole sources of fats.
  • Take a vegan B12 supplement. You cannot get B12 from any plant source, and animals actually get it from bacteria that produces it in the soil, so they do not contain it in their flesh either.

Why do it:

It’s crucial to get educated about getting all your nutrients so that you can achieve optimal health. There is a lot to know, but it’s actually pretty simple: eat a variety of whole food plants, take a vegan B12 supplement, and spend time in the sunshine. Easy!

3. Work on your mindset & belief system.

Your beliefs dictate your behavior, which in turn, determine your reality. And there are many incredible studies that have shown this. One example is a Yale University study that demonstrated that middle-aged adults who had more positive beliefs about aging lived 7.6 years longer, on average, than those who had more negative beliefs, controlling for current health and risk factors.

Essentially, your mind controls your destiny, so taking the time to work on your mindset will produce incredible results. This is something that is not talked about enough in the plant based community, yet the transformation you can achieve utilizing mindset work is truly remarkable!

How to do it:

There are many incredible mindset practices that you can try on a daily basis. Think of your mindset work like gym for your brain: the more consistently and patiently you train, the bigger the muscle, and the more you can create positive outcomes in your life.

Here is one particular practice that I suggest to my many of my clients because it works!

Find a quiet place to sit and have a piece of paper and pen with you. Write down an answer to this question: “Why do I want to choose a plant based lifestyle?”

Keep this piece of paper in the kitchen or in your wallet, and look at it often. Make sure that when you look at it, you really visualize and feel into that goal (such as seeing yourself slim, strong and healthy, and feeling a sense of joy and pride as you do this). 

Making sure you both see the results and feel the emotions in your body is a crucial part of grounding into your why because it will prepare your body to actually achieve these results with ease.

Why do it:

Someone shared this beautiful quote with me: “In order to say ‘no’ you have to have a bigger ‘yes’ burning inside” – Stephen Covey

Having that bigger yes in front of your heart and eyes daily will make a huge difference. Without this, I would never get to where I am at today: a 7-year whole food plant based eater, living this lifestyle with complete joy and ease.

Exclusive Free Live Training: 

How To Gracefully Transition to a Plant Based Lifestyle, and Stick to It!

Thursday, January 9th, 2020

Discover how you can easily transition to a plant based lifestyle to feel energized, prevent disease, and finally thrive!

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Marina Yanay-Triner is a wellness coach and recipe developer through Soul in the Raw. Marina creates easy and delicious vegan recipes and writes about the health benefits of a plant-based diet, focusing on evidence-based nutrition information. She loves to help clients go and stick to plant based eating through her powerful coaching program, combining nutrition and cooking education along with transformational mindset work. Marina adopted a whole food, plant based lifestyle over 7 years ago, inspired by her mother's incredible healing story of reversing a crippling bladder disease. She has reversed PMS symptoms and encourage emotional healing from trauma as a result of this transition. Marina is incredibly passionate about the vegan diet for human health, animal welfare, and the well-being of our planet, all of which she envisions as co-dependent.
Reduce Mealtime Stress: Planning Delicious, Easy, Healthy Vegan Meals | Soul in the Raw

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