Recently I was asked in an interview what value most strongly guides my life. My response? COMPASSION.
Specifically, expanding my circle of compassion to include myself, others, all sentient beings, and our planet.
Compassion guided my decision to become a clinical psychologist and to empower others’ healing journeys. It guided me to become vegetarian and then later vegan, when I realized the cruelty and suffering inherent in animal agriculture. It led me to be more aware of social justice issues and the destruction of our environment – and to want to make more compassionate choices for the flourishing of all.
As humans, we are biologically wired for compassion, but many of us have learned to compartmentalize our compassion – often extending it only to select races, types of people, or species of animals. We have compassion for people who are “like us,” but often exclude those who are from different cultures or who hold different views.
And when it comes to animals, most of us love our companion animals, such as dogs and cats, but turn a blind eye to the animals who are part of our food system (pigs, cows, chickens, turkeys, and sea creatures) or who are used in research or other industries.
Compassion is a guiding principle of most spiritual, religious, and ethical systems. It literally means “to suffer together.” It is the empathic awareness of others’ distress or suffering, along with a desire to alleviate that suffering. From early times, great thinkers, philosophers, and teachers have advocated the importance of compassion for all beings to create a more humane, peaceful, and healthy society – leaders such as Pythagoras, Leonardo DaVinci, Leo Tolstoy, Albert Einstein, and Gandhi.
To be compassionate is not only good for others and our society, but also healthy for us on a personal level. Research finds that it is associated with better physical and emotional well-being, better relationships, and improved social and emotional skills.
Those of us who are empaths may sometimes fear that connecting with our compassion will overwhelm us – especially when there is so much suffering in our world. It is important to include ourselves in our circle of care and compassion. This brings a grounded well-being and mindful presence from which to extend our kindness and support.
While we don’t have the power individually to solve the vast problems in our world, by connecting with our compassion, and joining forces with others who share our concerns, together we can make a difference. In my view, awakening and cultivating our collective compassion is paramount for healing our selves, our world, and the many challenging issues of our time.
Compassion was a central theme that arose in my book research about the transformative impact of a vegan lifestyle for mind, body, and spirit. (My book is due to be published in early 2025 by Lantern Publishing).
To read the full article / interview in Shoutout DFW about the healing power of compassion and my personal journey, CLICK HERE.
With 25 years of experience as a licensed psychologist, Angela Crawford, Ph.D. is passionate about the power of a plant-powered, vegan lifestyle for human health; compassion for all sentient beings; and caring for our planet. She recently researched and wrote a book on the transformative impact of a vegan lifestyle for mind, body, and spirit, due to be published in 2025.
As a Vegan Lifestyle Educator, she offers resources that empower people to shift to a plant-powered lifestyle for better health and emotional well-being. In addition, she mentors vegans to flourish emotionally, find their authentic voice, and express their unique gifts toward creating a healthier and more compassionate world.
She holds a doctorate in Clinical Psychology and previously worked as a psychotherapist for over two decades. She holds certifications in Plant-Based Nutrition, and as a Master Vegan Lifestyle Coach and Educator, Transformational Coach, and EMDR practitioner.
I was at Starbucks with a friend from my church, a devoted vegan. It was 2007, early on my veg journey. I had just stayed up much of the night reading The Food Revolution by John Robbins. I was haunted by the stories and statistics – about immense animal suffering, human health crises, and the environmental destruction caused by our food choices. I was learning about factory farming – the overcrowding of animals, the horrific conditions in which they are raised, and the industrialized slaughter process.
Like many of us, I was raised to believe I needed meat and dairy in order to be healthy. But now I was beginning to question this “truth.” Through my reading, I discovered that our meat-heavy diets contribute to many chronic diseases that are rampant in Western cultures – including heart disease, which runs in my family.
There was no one in my immediate social circle who I could talk to about what I was learning – no one who really got it. Everyone around me was doing what I used to do – mindlessly eating the Standard American Diet (SAD) – heavy in meat, dairy, eggs, sweets, and processed foods.
We sat down with our coffees, my friend requesting plant-based milk instead of dairy milk. I expressed my distress in realizing that 70 to 80 billion farm animals are slaughtered worldwide each year, with unspeakable suffering in how the animals are raised and ultimately killed. I was also grappling with learning of the environmental impact – deforestation, depletion of land and water, pollution, greenhouse gas emissions, and destruction of ecosystems.
As I poured out my feelings, my friend’s presence and understanding were very reassuring. I don’t remember much of what we said, just that our time together was a comforting balm amid my disillusionment and anguish. She had experienced similar feelings when she made these discoveries years ago.
After that supportive visit with my vegan friend, I continued reading every book in my library on the topic. What I learned deepened my commitment. I went from daily meat eater to mostly vegetarian, to fully vegetarian, and in time, vegan. The more I learned, the more I became committed to a plant-based lifestyle, free of animal products. In every stage of my journey, finding support from others who were undergoing the same journey was key to not only sustaining my lifestyle, but also being a fulfilled and thriving vegan.
I met other vegans through on-line classes and groups and my local veg group. Over time, I connected with vegans across the globe – all sharing my passion for creating a more compassionate, healthy, and sustainable world. These conversations and connections had a deep impact, inspiring and uplifting me, and engaging me in a global movement of compassion and justice for all beings.
My vegan journey was so transformative, I longed to inspire others toward this compassionate, life-affirming path. This led to me researching and working on a bookabout the emotional, social, and spiritual impacts of a vegan lifestyle. I have surveyed over 350 vegans, following up with dozens of in-depth interviews about their experiences in choosing a vegan lifestyle.
One of the most transformative impacts reported by my research participants was “connecting with others who share my values.” My respondents found that in living their deepest values and discovering greater purpose, they forged deep and meaningful connections with others who shared these passions.
Many of the vegans I interviewed are serving their purpose through volunteering, working in aligned organizations, or creating businesses that provide vegan products or services. Their passions and contributions connect them with others who care deeply about these same issues. They report that these connections inspire them, uplift them, and nurture their commitment and hope during challenging times.
A few quotes from my research respondents:
“I’ve met so many wonderful, compassionate people since becoming vegan. It has helped me to focus where I volunteer my time, where I donate, and helps me live a life of purpose.”
“I have connected with other like-minded people and have more meaningful relationships than ever before.”
“I have found an amazing set of beautiful souls who have the same purpose in life.”
“I found a tribe of like-minded individuals and it feels great.”
We are wired to be social beings – our health and even our longevity is supported by meaningful connections. Vast research shows that those with quality relationships live longer and thrive better emotionally and physically. In contrast, loneliness and lack of support is associated with increased health and mental health issues – and is as detrimental as cigarette smoking, obesity, high blood pressure, or lack of exercise.
Forming connections with others who share our values is deeply fulfilling – and for vegans, who are living a minority lifestyle, aligned support is essential. Research suggests that lack of social support is one of the primary reasons for lapsing from veganism.
In addition to building strong connections with other vegans, we also must learn the art of being true to our values as we navigate our relationships with those who are not yet vegan, particularly those who do not understand our commitment to a vegan lifestyle. We have discovered truths that are deeply impactful to everything we care about – yet we often find that those closest to us are not interested in learning about a vegan or plant-based lifestyle, or understanding why it matters to us.
This paradox is common for many vegans – we find deep and meaningful connections with those who share our convictions. We feel more connected to ourselves and to Nature through our choices. And yet there are ongoing conflicts as we navigate being vegan in a not-yet-vegan world. How do we successfully navigate these challenges? How do we find true connection with others AND be true to ourselves and our values?
Here are seven tips for nurturing healthy connections (while staying true to your values):
1. Seek support from other vegans
Find others who share your passions and values – through on-line groups, classes, and local veg groups. Volunteer at a sanctuary or an organization that serves the causes you most care about. It’s important to connect with others who share your commitment. This helps to stay dedicated during times of discouragement, to strengthen hope during times of despair, and to enjoy camaraderie in serving a shared cause. Support from other vegans also gives insights for handling challenging situations.
2. Implement self-care practices
Daily habits such as meditation, mindfulness, spiritual practices, exercise, and good nutrition provide an essential foundation for coping with emotional and social challenges – and staying true to your values during difficult times. Identify a few self-care practices that strengthen you emotionally and physically, and commit to engaging in them regularly.
3. Connect with your core values and the reasons you became vegan
When we remember the reasons we adopted a vegan lifestyle, it gives us strength to navigate challenges that come up. As one of my research respondents said, “I check back often with my core beliefs. I know I don’t want to support violence and cruelty toward animals, or anyone for that matter, including myself.” Whatever your reasons for being vegan – compassion for animals, health reasons, environmental, and/or food justice – reconnect with these reasons often to strengthen and renew your commitment.
4. Live your compassion in daily life.
Advocacy and activism are powerful antidotes to feelings of helplessness, discouragement, or despair. As one of my respondents said, “Instead of letting those negative feelings bring me down, I channel them into determination to change something, to make something better in the world.”
5. Learn the skills of speaking up positively and effectively.
This includes gaining knowledge about veganism, so you can respond to common questions, concerns, and myths. Even more importantly, it entails developing constructive communication skills. When we are discussing topics that are emotionally charged, it can trigger us into fight-or-flight mode. We need to learn skills for calming our emotional reactions, and expressing ourselves in ways that create meaningful dialogue. We may need to set boundaries around which situations we are willing (or not willing) to be part of and explore new traditions for our time with loved ones.
If you find that this is a challenge, check out the teachings of vegan psychologists, Dr. Melanie Joy and Clare Mann. These powerful vegan leaders show us how to navigate social challenges in ways that create meaningful connections with others, while honoring our deepest values.
6. See yourself as a leader.
You are an early adopter of a movement for health, compassion, and planetary healing. In choosing a lifestyle based on a commitment to ethics and/or health, we must learn to care more about being true to our values than pleasing others. As one of my research participants stated, “I have become more independent in my thinking, less likely to succumb to fearing the opinions of others, less affected by trying to fit in, less likely to worry about being judged.”
7. Develop compassion for others’ journeys.
This isn’t easy when we want to see healing and change in our world ASAP. However, pressuring or judging others rarely works to create personal or social change. We need to remember that we are all conditioned from an early age to view eating certain animals as “natural, normal, and necessary,” as noted by psychologist Melanie Joy. It is not easy to wake from the trance of our upbringing and social conditioning. When we become frustrated by the slow pace of change, we can shift our mindset by being a positive role model who embodies the compassion, health, and ethics we wish to inspire in others.
Our journey to greater health and compassion is strengthened through transformative, meaningful connections. In discovering the art of true connection, we feel connected to our values, and deeply supported by ourselves, Nature, and other people. We also become a support and inspiration for others on their paths. True connection is a pathway leading us toward a world of compassion, sustainability, and flourishing for all.
Angela Crawford, Ph.D. is a psychologist and transformational coach. She is currently working on a book about the psychological, emotional, and spiritual impacts of a vegan lifestyle. Dr. Crawford is certified as a Master Vegan Lifestyle Coach and Educator through Main Street Vegan Academy and has a Plant-Based Nutrition certificate from the T. Colin Campbell Institute for Nutrition Studies at e-Cornell. She serves as a psychology advisor and contributor for weDIDit.Health, an on-line community that shares the benefits of a plant-powered lifestyle. She hosts a YouTube channel, The Vegan Transformation.
Becoming vegan was part of my journey to greater emotional fulfillment. Once I became fully aware of the injustices and cruelty to animals in animal agriculture, I could no longer participate in eating animal-based foods. As I realized how much was at stake through what we eat, I became committed to living my vegan values—of compassion, health, and sustainability.
In the process, I found my voice and became more authentic, truer to myself and my values, standing up for what I believed in, even when sometimes it wasn’t easy to do so.
I learned to value my own needs and convictions above “keeping the peace” or “fitting in.” I discovered that my perspectives mattered – both for my own well-being and for the greater good. I also learned I could voice my views in ways that often led to positive conversations and curiosity versus confrontation or conflict.
Now having been vegan for several years, I feel empowered, knowing that through my daily food choices, I can take a step toward compassion and justice. I don’t have the power to stop the injustices in the world – but each day I can choose not to contribute to or condone the suffering of sentient beings.
It’s been freeing to give up animal products and to stand in support of animals’ rights to live as sentient beings who have feelings, sensitivity to pain, a desire to live, families, personalities, and needs and desires – just as we do.
True fulfillment is not about having more things or getting what we want. It’s about living aligned with values, having a sense of meaning, recognizing our connection to the larger whole, and contributing to the well-being of other humans, animals, and the planet we share. There is peace and empowerment in discovering where and how we can contribute to the greater good.
Authentic fulfillment is also not about being happy all the time. When we acknowledge and witness the suffering in the world, including that of the billions of animals killed each year for food, it is very normal to have feelings of sadness, anger, and even despair. Our human journey inevitably entails struggles with difficult emotions – even when we are just navigating daily life. But all emotions have value and are meant to guide us toward deeper truth and well-being – including those emotions we label as negative or painful. A rich, fulfilling life entails experiencing the whole range of our complex and varied human emotions.
Perhaps it’s important to remember that positive emotions such as happiness are only part of the equation for well-being and flourishing. Other factors may be even more important, such as a sense of meaning and purpose, alignment with deeply held values, positive relationships, vitality, appreciation, gratitude, growth, and mastery. These variables are all part of what creates a life worth living.
The decision to be vegetarian or vegan is more than just a dietary choice. Whatever your motives for choosing a plant-powered lifestyle – whether health, fitness, animals, world hunger, and/or the environment – it is an act of great commitment to choose the path less travelled.
In my book research on the transformative impact of a vegan lifestyle, my research participants reported that being vegan has led to greater peace, fulfillment, and sense of meaning and purpose.
Below are seven ways that veganism can contribute to fulfillment and well-being:
Eating a nutrient-rich, plant-exclusive diet nourishes your body, increases vitality, and reduces your risk of many chronic medical conditions. A plant-powered diet is also anti-inflammatory, which supports your cognitive, mental, and emotional flourishing.
There is fulfillment in honoring your deepest values, which for most of us includes compassion for animals. Once we make the choice to no longer turn a blind eye to the plight of farmed animals – and no longer contribute to their suffering through what we eat – we experience peace and freedom.
Being plant-based is the most powerful way to live sustainably and reduce your environmental footprint. Animal agriculture has a devastating impact on greenhouse gases, water and land usage, pollution, and deforestation. By changing to a plant-based diet (no meat or dairy), you can save 1500 gallons of water, 30 square feet of forest, and 45 pounds of grain each day. (For more info, check out Eat for the Planet by Nil Zacharias and Gene Stone.)
Vegan food tastes great! There is a common misperception that vegan food is bland, restrictive, or depriving. On the contrary, most vegans find that their food palette expands greatly after becoming vegan. We enjoy foods from the bounty of the plant kingdom – including fruits, vegetables, legumes, whole grains, nuts and seeds, spices, herbs, and condiments. There are countless delicious recipes available – with plant-based versions of your favorite foods from all types of cuisines. And when you don’t feel like cooking, there are awesome veg-friendly restaurants as well as many commercial plant-based items in the grocery store (burgers, pizza, ice cream, and so much more) – cruelty-free and delicious.
Being vegan can lead to a greater sense of meaning and purpose. It’s empowering to realize that every day you can make choices that contribute to a healthier and kinder world, simply through what you choose to purchase and to eat. Many of us become so inspired that we choose careers, volunteer work, or activism to contribute to the well-being of humans, animals, and the planet.
In becoming vegan, you can discover deep and meaningful connections with others throughout the world who share your commitment to non-violence, compassion, and flourishing for all.
When we no longer eat animals, this can awaken us spiritually. Many vegans describe greater connection to their intuition, to nature, to all sentient beings, and to the planet. No longer are we consuming fear, suffering, and death. Now we are free to recognize how we are all connected – and to discover our intricate place in the greater whole. We experience deeper appreciation and gratitude for the awe, wonder, mystery, and beauty of the natural world.
Wherever you are on your journey, I hope you’ll experience the joy and peace of aligning with your deepest values. May you live healthfully, compassionately, and sustainably. And may you discover freedom, healing, and authentic fulfillment on this transformative path.
Check out my resource list for books, websites, cookbooks, and documentaries to support your plant-powered journey.
And for more information on the benefits of a vegan lifestyle for health, animals, and the planet, CLICK HERE.
Angela Crawford, Ph.D. is a psychologist and transformational coach. She is passionate about empowering people to express their authentic voice and purpose in service to their own well-being, all beings, and the planet. Dr. Crawford is certified as a Master Vegan Lifestyle Coach and Educator through Main Street Vegan Academy and has a Plant-Based Nutrition certificate from the T. Colin Campbell Institute for Nutrition Studies at e-Cornell. She is currently doing research for a book on the psychological and emotional impacts of a vegan lifestyle. She serves as a psychology advisor for weDIDit.Health, an on-line community that shares the benefits of a plant-powered lifestyle. She hosts a YouTube channel, The Vegan Transformation.
We are wired for compassion and empathy. In spite of all the news stories that display the seemingly uncaring aspects of humanity, compassion for others is part of our biological and psychological wiring. Indeed, most of us are deeply concerned when others are suffering – and when possible, want to lessen their suffering.
This includes caring for animals – it breaks our hearts to see animals being harmed or abused.
We adore our companion animals, who are beloved members of the family. We do whatever we can to ensure their well-being, often spending a great deal of time, energy, and money toward this end.
And at the same time, we’ve been conditioned to turn away from the suffering of farmed animals who are part of our food system.
We become numb, desensitized, or blind to the inherent cruelty and suffering of this system.
For most of my life, I was blind to what happened to the animals that became my food. I didn’t allow myself to think about it – perhaps because I didn’t believe I had a choice. I thought animal-based foods were necessary for my health – after all, that is what I was taught in school, by authority figures, and in articles I read.
It wasn’t until I had the experience of eating delicious plant-based food at a conference center that I realized that eating vegan was not only possible but also could be highly enjoyable.
A few months later, I learned about the horrors of factory farming. At that point, I was no longer closed off to learning about what happened to “food” animals – I was deeply compelled to read everything I could about this topic.
I’ll never forget reading Diet for a New America early on my veg journey. As the author, John Robbins, described the conditions in which farm animals lived, the slaughter process, and the health and environmental consequences of animal agriculture, I was greatly distressed. I wondered, how could I have not seen this or known this before?
I made the decision to go vegetarian, and then years later, vegan, and haven’t looked back.
My heightened awareness of the plight of animals in our food system (and other systems such as research) has caused me emotional distress – especially when I acknowledge the scope of suffering caused by animal agriculture (i.e., about 80 billion land animals slaughtered per year worldwide). And yet, awakening my compassion has brought so much that is positive.
I feel more alive, authentic, free, and true to myself since opening my awareness and compassion – and choosing to become vegan.
Many other vegans also report this experience. I have been surveying and interviewing vegans as part of my book research on the emotional, social, and spiritual impacts of a vegan lifestyle. This awakening of empathy and compassion was noted by my research participants as a major factor that has contributed to greater overall psychological well-being.
As expressed by one participant: “My daily life is filled with peace, compassion, and equanimity, knowing that I am not harming other sentient beings.”
Another noted, “I’ve become my best self through empathy.”
Benefits of compassion
Compassion is not only good for those we want to help – but is beneficial for us as well. It is linked to numerous positive psychological outcomes:
Given that compassion is beneficial, and that we are wired to empathize, what blocks our compassion for farmed animals? Below are some of the contributing factors. (To delve into this question more deeply, I encourage you to read Dr. Melanie Joy’s book, Why We Love Dogs, Eat Pigs, and Wear Cows).
We often don’t see the plight of farmed animals. Most slaughterhouses and factory farms are well-hidden from public view. Further, there are ag-gag laws that prevent journalists from taking photos or videos inside these facilities (except for those who courageously film undercover videos).
We are raised and conditioned to develop relationships with certain types of animals, but not others. For example, we are taught to care about the birds who visit our bird feeders but not to think about chickens or turkeys raised for food.
We learn to dissociate animal “products” (e.g., a package of meat in the supermarket) from the living, sentient beings they once were.
Many of our educators, doctors, parents, leaders, and other authority figures have instructed us that we need meat and dairy to thrive.
It can be painful to connect with our compassion and to witness the suffering of others. It moves us out of our comfort zone.
How do we awaken compassion for the animals in our food system?
Below are a few suggestions:
Visit a farm sanctuary. This gives the opportunity to meet farmed animals close-up. You discover firsthand that these sentient beings have personalities, intelligence, feelings, social relationships, and preferences (just as our companion animals do). For me personally, Farm Sanctuary in Watkins Glen, NY has played a huge role in awakening and nurturing my compassion for these rescued animals (and for their brothers and sisters in the food system).
Connect with healthy, positive vegan role models – who show that veganism is not only possible and sustainable, but also transformational. If you don’t know any vegans in your immediate network, join vegan or plant-based groups locally or on-line. Once we have vegan supports, and we learn how to thrive with a plant-based lifestyle, it is easier to open our compassion for the sentient beings in the animal agriculture system. This also empowers us to inspire others to open their hearts as well.
Be compassionate toyourself. It can be challenging to connect with the pain and suffering in the world – and sometimes it can feel like too much. Especially for empaths, who may be greatly impacted by animal suffering and feel responsible for stopping the suffering. Include yourself in your circle of compassion, and prioritize healthy self-care, a good support system, and sustainable ways to act on your compassion. There are many helpful groups and resources to help you with self-care and self-kindness on your journey to living and expressing your compassion. Check out my resource list for books, podcasts, and educational resources.
Reconnecting with my natural compassion was one of the greatest gifts that being vegan has given me. Experiencing compassion for all sentient beings brings more meaning and fullness to our human experience – and moves us toward creating a healthier, kinder, and more sustainable world where all can flourish.
NOTE: An adapted version of this article was published on the Main Street Vegan blog 4/18/2023.
Angela Crawford, Ph.D. is a psychologist and transformational coach. She is passionate about empowering people to create healthy, purposeful lives that nurture mind, body, spirit, and the planet. Dr. Crawford is certified as a Master Vegan Lifestyle Coach and Educator, and has a Plant-Based Nutrition certificate from the T. Colin Campbell Center for Nutrition Studies at e-Cornell. She is currently doing research for a book on the psychological and emotional benefits of a vegan lifestyle. She serves as a psychology advisor for WeDIDit.Health, an on-line community that shares the benefits of a plant-powered lifestyle. She is also a supporting psychology expert for Compassion Rising, a compassion-based educational program.
Highlights from my interview on the Healthy Lifestyle Solutions Podcast
I had the honor of being interviewed on the Healthy Lifestyle Solutions Podcast with Maya Acosta. We discussed my vegan journey, the transformative effects of a plant-powered lifestyle, and how to inspire healthy lifestyle change. We also discuss definitions of vegan and plant-based, and reasons for a vegan lifestyle. Below are some excerpts from the interview.
Tell us about your journey to a plant-based, vegan lifestyle
For most of my life, I was not a healthy eater. I ate a lot of comfort foods, microwave meals, sweets, and processed foods. I didn’t like to cook. Although I exercised a fair amount, I didn’t eat a lot of fruits and vegetables.
What opened my eyes and led me to eating more plants was when I learned about how animal agriculture works. I saw a TV program about workers in a meat processing plant, and many of them were immigrants. They had frequent injuries from this difficult work, and were so financially vulnerable that they couldn’t speak up. They didn’t have power in this system. It made me think about how my food got to me. At that time I was working in a pain management program that helped injured workers. That TV program made me think about what meat processing workers were going through.
And then I started to think about all aspects of it, including the treatment of animals and what was actually going into my body when I ate animal-based foods. I started reading everything I could. I went to the library and read every book on vegetarianism and veganism. I learned about the health benefits for reversing heart disease from Dr. Dean Ornish and Dr. Caldwell Esselstyn. That really hit home for me because I have a strong family history of heart disease. I learned about the impact of animal agriculture on animals and the environment.
After watching that program, I started cooking. The very next day, I bought my first vegetarian cookbook, and made vegetarian lasagna. I had to buy all these new pots and pans because I never cooked. It was a great experience and I found that I loved to cook – once I switched to plant-based.
So many doors opened. I tried new spices. I tried new ingredients that I’d never thought of before. I started trying a new recipe or two every week. And over time, I gave up meat entirely. A few years later I started to give up dairy and eggs. I found that after releasing dairy from my life, my seasonal allergies – that I thought I would always have – just went away. Some skin conditions that I struggled with went away too.
So here I am 15 years later, in my mid 50’s, with good health and a lot of energy. I feel good about the way I’m eating, knowing that it is kinder to animals, the planet, and my own health. So it feels good on all levels. And now my food choices are so much more varied and interesting and nourishing than they used to be. I would never go back.
What is the difference between vegan and plant-based?
Veganism at its core is an ethical way of living that seeks to avoid harm or exploitation to animals. People who identify as vegan avoid buying anything that has animal products, including food and other items as well (clothing, shoes, household items, cosmetics, etc).
A vegan diet excludes all animal products (meat, fish, dairy, or eggs). A vegan diet can vary in terms of healthiness. For example, fruits and veggies and beans are vegan, but so are Oreos and potato chips. In general, a vegan diet that favors whole plant foods (fruits, vegetables, mushrooms, whole grains, legumes, nuts, and seeds), with fewer processed foods, brings optimal health benefits.
A plant-based diet is a more general term, often used interchangeably with vegan diet. Most often, it refers to a plant-exclusive diet. However, it should be noted that sometimes the term “plant-based” can refer to a diet that is predominantly plant-based (e.g., 80% to 90%).
A whole food plant-based (WFPB) diet is a plant-exclusive diet, focused on whole plant foods, as minimally processed as possible. This way of eating has been associated with health benefits, and is high in nutrients, antioxidants, and fiber.
Why do people choose a plant-based (plant-exclusive) lifestyle?
One reason is health. Eating more plants (and eliminating animal products) helps to prevent and even reverse certain diseases that are common in Western countries, like heart disease, diabetes, certain forms of cancer, and autoimmune disease. Plant-powered nutrition also supports better fitness and overall health and energy.
There are also ethical reasons, which I touched on when sharing my experience of learning about the slaughterhouse workers. When I realized that I didn’t like how the workers were treated, it occurred to me, well, what about the animals? So many of us love dogs and cats, but we don’t give a second thought to other animals and what that they go through. When we awaken to realize that cows and pigs and chickens matter too, the obvious choice is to no longer consume animal products, to no longer contribute to the suffering of these sentient beings.
A third reason for becoming vegan is caring for the environment. Animal agriculture, especially the way it’s expanded into factory farming, has had an increasingly toxic effect on our environment, from the use of land and water, to greenhouse gases, as well as cutting down rainforests to create more feed and grazing space for the animals grown for food. All of that has a huge impact. One book that I found really helpful is Eat for the Planet by Nil Zacharias and Gene Stone. The authors show that by eating a vegan diet, you save 1500 gallons of water, 45 pounds of grain, and 30 square feet of forest per day. Simply by eating lower on the food chain, you save all of that, along with lowering your carbon emissions by 50%.
(For more information about the reasons for a vegan lifestyle, check out my resource page Why Vegan?
Tell us about your book research on the transformative effects of a plant-powered, vegan lifestyle.
One thing that really intrigues me as a psychologist is how what we eat affects our mental health, our emotional well-being, and even our spiritual well-being. I’ve been collecting surveys and doing interviews with vegans on this topic. My goal with this book to convey the changes in mind, body, and spirit that many people experience as they eat in ways that nourish their body, and that are aligned with the deeper values that they hold. There’s the nutritional benefit of giving our body the nutrients it needs. And then there are psychological benefits of living aligned with our deepest values — caring deeply for our own health, living lightly on the earth, and causing the least harm to other sentient beings. There are amazing shifts that people are reporting, including more interconnectedness with all of nature. As we eat in this healthy way, there’s a sense of fulfillment, purpose, and peace in honoring our values through our daily choices.
(Note: For this article, the interview transcript was copy-edited and some points expanded upon, to improve clarity).
Angela Crawford, Ph.D. is a psychologist and transformational coach. She is passionate about empowering people to create healthy lives that nurture mind, body, spirit, and planet. Dr. Crawford is certified as a Master Vegan Lifestyle Coach and Educator, and has a Plant-Based Nutrition certificate from the T. Colin Campbell Center for Nutrition Studies at e-Cornell. She is currently doing research for a book on the psychological and emotional benefits of a vegan lifestyle. She serves as a psychology advisor for WeDidIt.Health, an on-line community that shares the benefits of a plant-powered lifestyle.
“Veganism is not an elimination diet, it is a lifestyle filled with happiness, peace, and contentment.” “My health and my whole life have transformed. I feel like I got my life back.” “I’m living a life of ahimsa, doing the least harm to myself, the planet, and all beings.” “I feel lighter in body and soul.”
These are just a few of the comments shared by vegans participating in my book research on the mind-body-spirit impacts of a vegan lifestyle.
My survey respondents reported that their vegan journey brought a greater appreciation for the natural world and all beings that inhabit it. Over and over, participants shared a sense of wonder in realizing the interconnectedness of all life. Over and over, they shared the realization that caring for the well-being of others is deeply connected with their own well-being. And while living this compassionate vegan lifestyle, they found that their own health and vitality significantly improved.
What helps to successfully move toward and sustain a healthy, plant-powered, vegan life?
Here are some of the top suggestions from my survey respondents:
1.Connect with a strong motivation for being vegan.
Whether it is for animals, for justice, for health and fitness, and/or for the environment, regularly connecting with your “Why” helps you to keep going when inevitable challenges and obstacles arise. Check out my article Going Plant-Based: A Revelation for Body, Mind, and Spirit to learn some of the compelling reasons for a vegan lifestyle.
2.Build positive supports.
Ask your family and friends to be allies on your vegan journey. Even if they aren’t willing to go vegan with you, explain the importance of your vegan lifestyle to them, and ask them to support you and back you with this. In addition, connect with like-hearted vegans who share your commitment. Discovering your vegan tribe can be one of the most helpful and meaningful parts of the vegan journey. You can find vegan supports through local or on-line plant-based/vegan communities, groups, or organizations. Taking action through volunteer work (for animals, human health, and/or healing our planet) can also create positive connections and a sense that you are making a meaningful difference.
3. Educate yourself.
Listen to podcasts, read books and articles, take classes, and check out plant-based websites. This helps to stay connected to your motivations for being vegan, as well as to learn practical tips and skills for how to thrive as a vegan. See my Plant-Powered Resources List for helpful websites, books, documentaries, and podcasts to empower your vegan journey.
4.Be proactive with social situations.
To stay the course with a healthy vegan lifestyle, it’s important to take responsibility for your own well-being and not leave things to chance. Plan ahead so that you always have vegan food available, whether you are eating out, travelling, or going to a social gathering. I learned this the hard way, after assuming there would be vegan options available at a restaurant or a social situation – and finding that sometimes there were not. I learned to speak up, call ahead, bring dishes to share at social gatherings, and to always have healthy snacks on hand. (For tips on handling social situations, check out my article Navigating Social Challenges on the Vegan Path).
5.Learn effective communication skills.
Healthy communication and relational skills are extremely important in expressing your wishes and needs as a vegan, as well as in advocating for the benefits of a plant-based, vegan lifestyle. A book that I found really helpful to improve vegan communication skills is Beyond Beliefs by Dr. Melanie Joy. For additional guidance, check out my article 7 Tips for Inspiring Others Toward a Plant-Based Lifestyle.
6. Practice healthy self-care.
Being a resilient, impactful, and healthy vegan means including yourself in your circle of compassion. This means choosing nourishing plant-foods that bring vibrant health and energy, enjoying exercise and movement, spending time in nature, enjoying time with companion animals, renewing through meditation and yoga, and drawing on spiritual resources. My participants noted that these self-care activities were essential for remaining empowered, hopeful, and resilient in their vegan lifestyle.
Incorporating these basic practices on your vegan journey will help you to flourish in mind, body, emotions, and spirit. Your shining example will in turn inspire and empower others, moving us toward a world of compassion, health, sustainability, and flourishing for all.
Angela Crawford, Ph.D. is a psychologist and transformational coach. She is passionate about empowering people to create healthy lives that nurture mind, body, spirit, and planet. Dr. Crawford is certified as a Master Vegan Lifestyle Coach and Educator, and has a Plant-Based Nutrition certificate from the T. Colin Campbell Center for Nutrition Studies at e-Cornell. She is currently doing research for a book on the psychological and emotional benefits of a vegan lifestyle. She serves as a psychology advisor for WeDidIt.Health, an on-line community that shares the benefits of a plant-powered lifestyle.
Note: This article contains excerpts from the e-book 7 Best Practices to Inspire Your Loved Ones to Go Plant-Based (available through WeDidIt.Health)
Have you experienced the amazing healing power of a plant-based lifestyle? After celebrating your own health improvements, and learning about the extensive research supporting a whole food plant-based (WFPB) diet, it’s common to wish that everyone could experience these same benefits. Perhaps you have loved ones who are struggling with heart disease, diabetes, obesity, or cancer, and you long to nudge them toward this lifestyle.
But all too often, others turn a deaf ear when we encourage them to try this way of eating. There is so much confusing and conflicting information out there about nutrition and health, it may appear as if a plant-based diet is just another fad.
Often others dismiss what we are sharing and question it in light of information from the media or even their health care providers. In the face of others’ reluctance or outright resistance, it’s easy to give up on encouraging healthier choices. However, while you can’t control others’ choices, you can help to inspire curiosity and hope. Stoking these embers of hope for a healthier future may start them on the path to change.
Below are seven tips for empowering others toward greater health with a plant-based diet. Consider the person(s) you hope to inspire as you mindfully engage in these practices.
1.Consider their readiness for change.
While we may wish to influence everyone to become healthier through a plant-based diet, the reality is that a plant-exclusive diet is not (yet) embraced by society. Many people find it difficult to adopt a way of eating that appears to go against familiar norms and traditions. Even some medical practitioners promote diets high in meat and dairy, and low in carbohydrates. Receiving this type of advice from trusted experts makes it difficult for many to accept that there is extensive research validating the health benefits of a plant-based diet.
In addition, research on the process of lifestyle change suggests that individuals go through stages of readiness in considering, initiating, and successfully maintaining change. When sharing about the benefits of a plant-based lifestyle, it’s helpful to consider the other person’s stage of change to determine which approaches will be most effective.
Where is your loved one on the change continuum? Are they strongly opposed to trying a plant-based diet? Are they somewhat receptive, but have a number of concerns and questions? Are they receptive and interested, but unsure how to make this lifestyle change in a healthy and sustainable way?
If the other person is firmly opposed to considering a plant-based diet, being a positive role model (practice 4) may be your best bet. However, be alert for times of greater receptivity to take the opportunity to share information that is relevant to their specific interests and concerns.
For those who are somewhat receptive, but are ambivalent due to concerns and/or misinformation about a vegan diet, practices 2, 3, and 5 may be helpful to lessen their fears, and raise awareness of the positives of this lifestyle.
If your loved one is intrigued by the possibilities of a plant-based diet, but unsure how to go about this new lifestyle, explore how to best support them with practical resources, role modeling, and developing new skills (practices 4, 5, and 6).
2. Tailor your message to their deepest concerns.
We are most impactful when we share information that is highly relevant to the other person. This may involve asking open-ended questions to understand their concerns surrounding health, nutrition, and diet, and their goals and wishes for these areas. What matters most to them? What are their greatest challenges and concerns? Listen and reflect back the key points they are sharing. This helps the other to feel heard, and allows you to focus your message in a way that is meaningful to the other person.
If they have serious health problems that impact their quality of life, they may be inspired by hearing stories of yourself or others healing through plant-based nutrition. For those who value physical fitness, it may pique their interest to learn about the benefits of this lifestyle for athletic performance. If they are environmentally conscious, they may be motivated by learning that a plant-based lifestyle can reduce their carbon footprint even more than switching to a hybrid car.
3. Address their barriers to change.
If the other person seems reluctant to consider a plant-based diet, explore their fears and obstacles. What do they see as being in the way? Listen empathically without judging. Provide support and understanding. Perhaps you once experienced similar challenges on your plant-based journey, and can build a sense of shared understanding by acknowledging this.
Once they have shared their concerns and feel heard, they may be more receptive to information, resources, and/or learning how you overcame similar challenges. For example, if they think it’s too much work to change their diet, perhaps you can suggest meal planning and cooking together to develop new skills. If they are afraid they won’t enjoy the food, you might explore plant-based recipes that create a healthier version of their favorite meals.
4. Show, don’t just tell.
One of the best ways to inspire others is to role model a healthy lifestyle. Develop a repertoire of scrumptious vegan dishes to share at social gatherings. Continue to educate yourself on the benefits of WFPB nutrition and build a support network with others who embrace this way of eating. This will help you remain inspired and committed to your plant-based lifestyle. As you enjoy better health, while overcoming any challenges in the process, your positive outlook and results may be an inspiration to your loved ones.
5. Share compelling documentaries.
Invite family and friends to watch What the Health, Forks over Knives, or The Game Changers. It’s amazing how many people have awakened to the benefits of going plant-based through watching a documentary. You might also recommend an article or a podcast that is relevant to their specific concerns. As they hear information shared by experts, and witness the stories of those whose health has been transformed, their view may expand to see nutrition and health in a whole new way.
6. Focus on positive messages and encouragement.
Lasting lifestyle change occurs more readily when individuals connect with their own reasons for change versus feeling pressured or brow-beaten. Support your loved one when they express interest in making healthy dietary changes. Encourage any positive steps toward a healthier, plant-strong lifestyle, rather than critiquing their unhealthy choices. It’s OK to express concerns about your loved one’s dietary choices and the potential impact on health, but you will be most impactful if these concerns are expressed in a compassionate and respectful way. Be aware that criticism and unsolicited advice is rarely effective in eliciting behavior change. Be an ally on their health journey, rather than an adversary.
7. Be patient (and keep faith).
Everyone has their own process of change, and it’s important to respect other people’s journeys. It may help to recall your own experience of moving toward a plant-based lifestyle, including any initial skepticism or resistance, as well as setbacks you may have experienced along the way. Also remember your reasons for being plant-based, so that you remain hopeful and motivated to continue sharing the message.
Often many seeds are planted over time before a person is ready to implement and maintain healthy lifestyle changes. Keep communication open, even if the other person doesn’t immediately adopt a plant-based lifestyle. Continue to share intriguing stories about the health, environmental, and ethical benefits of eating plant-based. Keep bringing delicious vegan food to social events. Someday you may be pleasantly surprised when the others in your life tell you they are eating a lot more plants. Maybe they will even be sharing great plant-based resources with you!
Continue to hold your vision for a healthier world. With each person who awakens to the health and planetary benefits of a plant-based lifestyle, we create an unstoppable momentum toward the healing and flourishing for all.
For a complimentary copy of my e-book on this topic (7 Best Practices to Inspire Your Loved Ones to Go Plant-Based, published by Hippocrates Table LLC, 2022;), which contains more in-depth tips and resources, take the one-question survey at WeDidIt.Health. You will then contribute to sharing the plant-based message with others as well!
Angela Crawford, Ph.D.is a psychologist and transformational coach. She is passionate about empowering people to create healthy lives that nurture mind, body, spirit, and planet. Dr. Crawford is certified as a Master Vegan Lifestyle Coach and Educator, and has a Plant-Based Nutrition certificate from the T. Colin Campbell Center for Nutrition Studies at e-Cornell. She is currently doing research for a book on the psychological and emotional benefits of a vegan lifestyle.
I have always tended to be an introvert. I relish solitude. I prefer small groups to large crowds. I’ve lived a quiet life, not often sharing my views and opinions publicly.
But then 15 years ago, I had an awakening that was so meaningful, compelling, and life-changing, it has continued to impact me and to make me more fully human, more fully me. It revealed my deeply held values. And over time, I came to realize that these values are universal and encompass our physical health, emotional and spiritual well-being, and the survival of the planet. No longer could I keep this to myself as a private revelation. I realized that I had to find a way to share this life-changing discovery.
My awakening happened in stages. It started with learning about factory farming and the treatment of animals. I realized I would never want a dog or cat to go through that suffering. Why was it okay for a pig, cow, or chicken?
But I was most impacted by the suffering of animals treated as commodities rather than sentient beings. Gradually, I broke through the deep layers of social conditioning that kept me emotionally disconnected from their plight.
Much to my surprise, becoming vegan did not seem like a sacrifice. Rather, it turned out to be an experience of abundance and fulfillment, transforming my life in unexpected ways.
1. Veganism inspired me to find my voice
Veganism connected so many dots for me. I wake with a deep sense of purpose each day. Through my daily food choices, and my efforts to educate and raise awareness, I can be part of the solution for many causes that matter deeply to me: caring for animals and the planet, food insecurity, justice, and human health. Although I still think of myself as an introvert, my passion for veganism compels me to discover how I can use my voice and my gifts to make a difference.
2. Extending compassion to all beings
I have always viewed myself as an empathic person. However, for years I ate meat daily, and was seemingly unaware of the animals who suffered as a result of my choices. When I had my vegan awakening, I became aware of my connection with all life. I developed a deeper appreciation for the complexity and beauty of nature and the animal kingdom. Gradually, I realized that the kindest way of living and eating was also healthiest for me.
There was a sense of freedom, a weight lifted, when I began living in a way that was truly aligned with my values. An inner conflict that I had not even been fully aware of was resolved through the choice to not eat animals. This brought a sense of peace and inner wholeness.
4. Appreciation and gratitude
My world opened to greater abundance and appreciation when I became vegan. Yes, there is awareness of pain and suffering that is very difficult at times. But there is also an expanded sense of awe of nature and all life. There are the delicious vegan meals I’ve learned to create, with vibrant colors and delectable flavors. And there is appreciation for my body’s resilience and health, which has been strengthened by my plant-powered cuisine.
5. Connecting with like-hearted people across the globe
I have had the amazing experience of connecting with vegans around the world. Through groups, collaborations, and trainings, I have met courageous and compassionate people from across the globe.
There are challenges being vegan in a world that is not yet vegan. As someone who prefers harmony, it has not always been easy to live in a way that is at odds with the status quo. And yet each time I meet others who embrace and live by vegan values, I feel inspired and uplifted. And each time my example inspires someone else to consider the vegan path, it makes it all worthwhile.
Veganism is a path of listening to our heart’s guidance to extend kindness to all beings. Through our daily choices, we join others to become a movement that seeks a world of compassion, sustainability, and flourishing for all.
Note: This article was originally published on Main Street Vegan Blog on November 23, 2021.
Angela Crawford, Ph.D. is a psychologist and transformational coach. She is passionate about empowering people to create lives that nurture mind, body, spirit, and planet. Dr. Crawford is certified as a Master Vegan Lifestyle Coach and Educator, and has a Plant-Based Nutrition certificate from the T. Colin Campbell Center for Nutrition Studies at e-Cornell. She is currently doing research for a book on the psychological and emotional benefits of a vegan lifestyle.
I have to acknowledge that Thanksgiving Day is not always easy for me as a vegan. When I adopted a plant-based diet 15 years ago, it changed how I viewed Thanksgiving and what this holiday means to me. I feel sad about the lives of animals lost for this one meal, especially when there are so many delicious, plant-based, cruelty-free alternatives.
I still look forward to the shared meal with family. But now my scrumptious dishes are made from the plant kingdom. And I try to view this day as a celebration of values such as compassion, appreciation, and gratitude.
Here are some ideas for enjoying a compassionate Thanksgiving:
Rather than eating a turkey, “adopt” one. Farm Sanctuary (which has shelters in New York State and California) offers the option of symbolically adopting a rescued turkey by making a small donation. The funds provide food and care for turkeys living at the shelter. Farm Sanctuary sends a certificate that includes a picture and the story of your adopted turkey.
Enjoy an abundant feast from the plant kingdom. For the Thanksgiving meal, I like to bring vegan versions of traditional favorites. This year, my husband and I will be contributing roasted garlic mashed potatoes and parsnips; shitake mushroom gravy; sweet potato biscuits; cranberry-orange relish; maple-glazed Brussels sprouts; and chocolate “cream” pie. There are many great vegan Thanksgiving recipes available on-line. Here are a few websites to check out:
Consider a meat alternative. Gardein, Tofurky, and Field Roast offer plant-based holiday roasts you can enjoy. These options can provide a satisfying centerpiece to the meal. (This year, we are going to try Field Roast which comes with sage stuffing and porcini mushroom gravy).
Connect with your reasons for eating plant-based. Some of us go plant-based for health, others for ethical or environmental reasons. I was influenced by all of these considerations, but have stayed committed due to compassion for all sentient beings. Approximately 46 million turkeys are bred and killed each year in the US for Thanksgiving alone. Commercially raised turkeys are bred to be much heavier than wild turkeys, live in confined conditions, and are slaughtered at only 12 to 19 weeks old. Taking in these realities (and discovering the abundance of delicious, healthy plant-based options) made me realize that I no longer wanted or needed to participate in this.
Consider what Thanksgiving means to you. Take time to explore your deeper meaning for the Thanksgiving holiday. Many of us follow old traditions out of habit, rather than making a conscious decision about how we want to enjoy our holidays. This year may be a perfect year to reevaluate your holidays, what they mean to you, and how you want to celebrate them. Maybe you will want to keep some old traditions, modify others, and create new ones.
Practice gratitude. I am reminding myself this Thanksgiving to appreciate all the blessings in my life, and to share that appreciation with others. Even in the midst of what is a challenging time for so many, we all have reasons for gratitude. In addition, there are many health and psychological benefits of making a daily practice of acknowledging our blessings.
Make kind and compassionate purchases. One way of appreciating our blessings is to pass them on to others. In addition to donating time or money to causes that we care about, we can extend compassion to sentient beings and to workers by researching fair trade, cruelty-free, sustainable, and health-promoting choices for our food and gift purchases. Our decision to extend compassion to others is a win-win situation, because ultimately it brings more health, fulfillment, and joy back to us.
WISHING YOU AND YOUR LOVED ONES A HEALTHY, JOYFUL, AND COMPASSIONATE THANKSGIVING!
Note: This article was revised and updated from Vegan Thanksgiving published on 11/25/2020
Angela Crawford, Ph.D. is a psychologist, transformational coach, and vegan lifestyle educator.
Angela Crawford, Ph.D 