Tag: vegetarian

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10 Tips for Mindful Eating

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Person sitting cross-legged and meditating at sunset by the ocean.
Photo by Tima Miroshnichenko on Pexels.com

Have you ever found yourself eating a full bag of potato chips (or some other salty snack) while watching a TV program – and afterward, you’re not even sure how that happened? Or perhaps you’re trying to stick to a healthy, whole foods diet, but find yourself magnetized to consume vast quantities of candies or pastries when you are bored or stressed? Or maybe you realize that you rarely slow down to really taste the food you are eating?

If you have any of these types of experiences, you are not alone. Many of us struggle with mindless and distracted eating. We multi-task, eating while driving, watching TV, or working, rather than bringing our full presence. This contributes to a diminished capacity to fully savor the flavors and textures of food. It also disconnects us from our body’s hunger and fullness signals. Alongside this, emotional and comfort eating, cravings, and poor body image are common challenges for many of us. Mindful eating is increasingly recognized as a profound approach to cultivate a more conscious relationship with food, rooted in greater attunement to body sensations, the enjoyment of eating, and our body’s true needs.

The concept of mindful eating draws inspiration from the broader philosophy of mindfulness, practiced for centuries as part of religious and contemplative traditions. Jon Kabat-Zinn, originator of the Mindfulness-Based Stress Reduction (MBSR) Program, introduced mindfulness into mainstream awareness, demonstrating its efficacy in aiding patients to alleviate chronic pain and enhance overall emotional and physical well-being.

For those of us seeking healthier living, mindfulness yields many benefits in the ability to embrace and sustain a flourishing plant-powered lifestyle, as well as achieve greater mind-body-spirit wellness. Cultivating mindfulness in all aspects of our lives helps us to engage in life more fully and intentionally.

In our fast-paced world, many of us operate on autopilot, reacting without fully engaging with the present moment. Mindfulness involves consciously attending to our moment-to-moment experience, fostering awareness of thoughts, feelings, and bodily sensations. By enhancing our awareness of automatic reactions and patterns, mindfulness empowers us to make more deliberate and intentional choices. It rewires our brain, enabling us to respond to stress and triggers with greater composure, creativity, and adaptability, navigating life’s challenges with enhanced clarity, equanimity, and tranquility.

Research supports the transformative effects of mindfulness practice, revealing heightened self-awareness, increased positive emotions, and a sense of calm, alongside reductions in stress, anxiety, and addictive behaviors. Given these benefits, it’s not surprising that mindfulness can also provide benefits when applied to our food choices and eating patterns. Practitioners of mindful eating demonstrate a heightened sensitivity to hunger and fullness cues, a decrease in overeating and binge eating episodes, an amplification of eating enjoyment, and improved body satisfaction.

So, how can we incorporate more mindful eating habits? Read on for tips to cultivate mindful eating.

Ten tips for mindful eating

1. Develop a consistent mindfulness practice

You can strengthen mindful eating patterns by building regular mindfulness practice. Developing a consistent mindfulness practice rewires the brain, making it easier to be more aware and intentional in the activities of daily life, including eating. In addition, it enhances the ability to be present with feelings, emotions, and beliefs that drive unhealthy eating behaviors or patterns, so that there is greater empowerment to make healthier choices. Lani Muelrath, the author of The Mindful Vegan, notes that often our challenges around food, body and weight obsession, and comfort eating are not really about food, but rather about conflicts and emotions that we have not acknowledged or faced. Thus, an ongoing mindfulness practice that extends beyond the dinner table can support us in disentangling from entrenched habits and patterns.

This can be as simple as taking a few moments each day to sit quietly, focusing on the breath, noticing thoughts and feelings that come up, and gently returning the focus to the breath. Throughout this practice, you are encouraged to hold an attitude of kindness and acceptance toward yourself, and toward any thoughts, emotions, or distractions. Witness your thoughts as mental events that come and go, like clouds passing by in the sky. When distractions take your focus away from the breath, gently return to your breath, noticing what comes up for you without judgment. It doesn’t matter how much the mind wanders – this is natural. It’s about recognizing where the mind has wandered and returning back. (Note – I share some mindfulness resources at the end of this article.)

2. Recognize the ways you are already mindful

If you are a plant-based eater, or living a vegan lifestyle, you are already bringing an element of mindfulness to your eating – an awareness of the health, environmental, and ethical impacts of your food choices. This recognition is, in and of itself, a major shift for many of us. Whatever the reasons for adopting a plant-powered lifestyle, our guiding motivation brings a greater awareness to the consequences of our food choices. It also brings empowerment as we come to realize that we can choose each day to eat more compassionately, healthfully, and sustainably.

3. Create a mindful kitchen and home

The way you set up your kitchen and home can help to support your mindful eating practices. For example, only purchase the foods you want to include in your lifestyle. Stock your kitchen with whole plant foods, while eliminating the unhealthy foods you are no longer eating. If you have family members who are eating foods that are not part of your plan, it can be helpful to arrange for these to be stored separately where they are not in your view. Create mindful practices around food shopping and preparation. And consider other aspects of your home – how can you best set things up to support you in nurturing a mindful and healthy lifestyle?

4. Listen to your body

Learn to recognize your body’s unique signals that let you know when you are hungry and when you are full. When you feel the urge to eat, bring curiosity to notice your physical and emotional experience. Are there any physical indicators of hunger, such as your stomach growling or feeling lower energy? Or are you feeling the urge to eat for emotional reasons, such as stress, boredom, loneliness, or sadness? Bringing mindful awareness helps us to recognize emotional triggers versus our true physiological hunger cues. It invites us to care for our emotional needs, instituting appropriate self-care practices to attend to our emotions rather than self-medicating with food. If you aren’t truly hungry, what actions could you take to care for yourself? For example: take a few deep breaths, take a walk, journal, or call a friend?

5. Slow down

When you have meals or snacks, sit down to eat, chew each bite thoroughly, and set your fork down in between bites. Savor each bite, bringing all your senses to notice the flavors, smells, colors, and other sensory experiences.

6. Create a mindful dining experience

Plan your mealtimes and food choices. Eat at the dinner table, creating a pleasant dining environment. Rather than eating straight from the cupboard, refrigerator, or package, place your food on a plate or in a bowl. Make the meal aesthetically pleasing to the senses, with beautiful colors and delicious flavors. Creating a space and time for eating aligns us with cues to eat more deliberately, joyfully, and mindfully.

7. Attend to your food, rather than multi-tasking

Many of us eat while reading, driving, watching TV, or other activities. Being distracted when eating increases the likelihood of eating foods we didn’t plan to eat, or overeating. As mentioned earlier, perhaps you can think of a time when you ate while watching a program or movie, and wondered how you devoured that entire bag of chips or pint of plant-based ice cream. When you eat without distraction, you are more able to make healthy and conscious choices.

8. Stop eating when you are full

Your fullness cues become much easier to recognize if you eat slowly and mindfully. Your appestat is able to catch up and alert you that you are full when you pause and eat more slowly.

9. Be aware of thoughts, feelings, and impulses

Notice what comes up before, during, or after eating, bringing mindful, compassionate, non-judging awareness. You may notice certain emotions or thoughts that trigger the urge to eat, or judgments that come up while eating. Or you may notice a tendency to want to rush your meals and eat quickly. Gently observe your thoughts and impulses as mental events that come and go. With mindfulness practice, we become better at allowing our feelings and recognizing our true needs vs. false desires and sabotaging patterns.

10. Bring gratitude and appreciation

Before and during your meal, consider all that brought the food to your plate – the sun, rain, and other natural forces that allowed the plant to grow; the people who grew the food; those who harvested it; and all others involved in bringing this food to your plate. Appreciate how the beautiful and colorful plant foods nourish your body, mind, and spirit. And appreciate how your food choices contribute to what matters to you – whether that’s health, sustainability, and/or kindness to all sentient beings. Bringing awareness to our appreciation connects food and eating with more positive emotions and supports our overall well-being.

I invite you to integrate these practices into your daily life. Keep a log or journal of what you discover, noticing how this new awareness can empower more healthy and conscious food choices. Many discover that mindfulness pairs beautifully with a plant-powered lifestyle, helping us enhance our well-being and live a more values-aligned life.

Mindfulness Resources

Books

  • Kabat-Zinn, Jon. Wherever You Go. There You Are and Mindfulness for Beginners
  • Moran, Victoria. Age Like a Yogi and The Good Karma Diet: Eat Gently, Feel Amazing, Age in Slow Motion.
  • Muelrath, Lani. The Mindful Vegan: A 30-Day Plan for Finding Health, Balance, Peace, and Happiness.

Articles

Mindfulness meditations

Author standing in kitchen with vegetables on counter

Angela Crawford, Ph.D. is a psychologist, vegan educator, and PCRM Food for Life instructor. She is author of The Vegan Transformation: A Journey to Heal Yourself and the World (Lantern, 2025), winner of the Outstanding Creator Awards and Vegan Choice Award.

The information shared in this article was drawn from Dr. Crawford’s Mindful Eating module created for the Vegan Transition Coach Certification program.

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From Comfort Food to Conscious Living

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Graphic by Outstanding Creator Awards

Going vegan was a transformation I didn’t see coming.

I grew up in small-town Iowa, in the heart of farm country. I was aware of the farms around me – but had very little awareness of how my food was produced, or the realities of animal agriculture. Plus, I had personal issues that blocked me from looking more deeply…Issues like food addictions and comfort eating. I ate what was convenient, comforting, and tasty. And like many of us, I was confused by the conflicting messages about what was truly healthy.

So even though I was a psychotherapist, empowering clients to make healthy lifestyle changes, I knew little about the power of nutrition – and I myself wasn’t eating in a very healthy way. While I knew it would benefit me to eat more fruits and vegetables, most often I chose frozen microwave dinners, salty snacks, and chocolate bars. In addition, my Midwestern upbringing taught me that meat and dairy were absolute necessities. I had meat for most of my meals, and thought something was missing if it wasn’t there. I thought I needed it for energy, to have enough protein, and to balance out my sugar highs.

Then in late 2006, I had what I think of as my awakening. I saw a program on PBS about working conditions for employees in a meat processing plant, which got me thinking about how my food got to me. Even though the program did not show any gory details about “meat processing,” I felt empathy for the workers and the terrible conditions and injuries they endured. And very soon, this led me to think, “Well, if you don’t like how the workers are treated, what do you think happens to the animals?”  

The very next day, I bought my first plant-based cookbook and cooked my first vegetarian recipe – a spinach, red pepper, and artichoke lasagna. It was delicious – and even though I hadn’t enjoyed cooking before, suddenly it became a fulfilling adventure. I discovered an array of beautiful, colorful, and flavorful plant-sourced ingredients – fruits, vegetables, legumes, whole grains, nuts, seeds, spices and herbs, and all kinds of flavorings and condiments.

I began reading everything I could about the ethical, health, nutritional, and environmental impacts of our food choices. These discoveries led me to go vegetarian within a couple of months of watching this PBS program. Once I understood (and emotionally connected with) the animal suffering and cruelty inherent in factory farming and industrialized slaughter, I just couldn’t eat meat anymore.

Over time, after further reading and watching videos, I came to see all the ways humans harm and exploit animals (e.g., the egg and dairy industries; leather, wool, and down; research and testing; entertainment). Something shifted in me. I broke through my disconnection and dissociation about the animal harm and exploitation in so many industries – and took a stand to do my best not to contribute to this. I made the decision to go vegan in early 2019, and when I did, so much opened up inside of me.

I felt a sense of freedom and lightness that surprised me. I found greater authenticity, a sense of meaning and purpose, and connections with like-hearted others across the globe. I went from being a very private introvert, to being much more willing to be out there in the world, starting a blog and doing public speaking about thriving with a vegan lifestyle.

Even though it was emotionally painful to connect with the suffering of animals – and the reality that many people seem unwilling to make changes that would lessen this suffering – I also felt freer and more empowered when I acknowledged what I must have known deep down. I hadn’t previously realized the weight I felt when eating animal products, but once I shifted to a plant-powered diet, I felt noticeably lighter and more peaceful.

I also felt more empowerment over my personal health and well-being, as I learned about the benefits of a plant-based diet for preventing and reversing many common chronic diseases of our time. Learning about the research of Drs. Dean Ornish and Caldwell Esselstyn showing that a whole food, vegan diet can help to prevent and reverse heart disease was super-empowering, especially given my strong family history of cardiovascular issues.

And somewhat to my surprise, I found it much easier to make healthier food choices. As I ate high-nutrient plant foods on a regular basis (fruits, veggies, legumes, nuts, and whole grains), many of my cravings for addictive and less healthy foods seemed to fade. (I still love chocolate, but find myself satisfied with small qualities of high-quality dark chocolate rather than the large bags of milk chocolate candies that I ate years ago.)

I also discovered that there is a strong connection between what we eat and our emotional well-being. I dove into the research and learned that an anti-inflammatory, high-fiber plant food diet helps to boost our brain, nervous system, and gut health. (You can learn more about this in my recent podcast interview on Food and Mood).

It has been deeply fulfilling to realize how so many things I care about are interconnected. Choosing to honor my compassion by no longer eating animal products also turned out to be an act of compassion for my own well-being, for other humans, and for our planet.

My own transformation – and that of other vegans I met through networking groups – led me to research and write my recently released book, The Vegan Transformation: A Journey to Heal Yourself and the World. I had read a lot about the health benefits of a plant-based diet, and about the ethical reasons for going vegan. But I hadn’t seen much about the emotional and spiritual benefits of this lifestyle. What changes do we experience internally, psychologically, and spiritually when we honor our values and our compassion, and take this road less traveled?

I created an online survey in 2021, which was completed by about 350 vegans. I followed up with 75 in-depth interviews. From these surveys and interviews, I identified seven core transformative pillars: Values alignment; expanding compassion; meaning and purpose; authentic fulfillment; meaningful connections with others; health empowerment; and spiritual deepening. The book shares these pillars, along with stories from my interviewees that illustrate them. I also explain why these transformative themes matter – from the lens of positive psychology, health psychology, and lifestyle medicine.

Learning the stories of other vegans through these interviews and surveys was incredibly uplifting for me – because even though it can certainly be challenging to be vegan in a non-vegan world, it is also deeply fulfilling and healing for many of us. I was struck by how, for many vegans, sharing this lifestyle became central to their purpose and mission.

The year I became vegan, 2019, was dubbed “The Year of the Vegan.” It was an era of heightened interest in vegan and plant-based lifestyles. Right now (in late 2025), the forces of society do not feel so supportive for veganism, even compared to a couple of years ago when I was deep into writing the book. But I continue to hold on to the vision of a compassionate, healthy, vegan world – a world where we end exploitation and unnecessary harm to animals, where we recognize that all sentient beings matter, where we care for one another, ourselves, and our planet.

I invite you to imagine – what would this healthy, compassionate world look like and feel like for you? Take a moment to imagine a world where we are kind to one another and to all beings, where we are healthy in mind-body-spirit, and where we find creative and harmonious solutions to care for the world we live in. Consider how holding that vision daily might uplift you and energize you – even when you face discouraging times and it seems the world will never change. (Here is a link to my guided meditation of “Visioning a Compassionate Vegan World.”)

I truly believe that we are called to expand our circle of compassion – and to bring our unique selves and gifts to serve. We each have something to contribute. And often that starts with our everyday choices – the ones we may have once taken for granted. We come to see that with each meal, and with each conscious and intentional choice, we become – and inspire – the compassionate change we want to see in the world.

NOTE: This article is an adaptation of my presentation for The Vegan Transformation launch celebration. You can watch the presentation on YouTube here.

To learn more about the transformative themes, stories, and research shared in this article, check out my book, The Vegan Transformation, available in paperback, e-book, and audiobook at major booksellers.

The graphic at the top of the page was created by Outstanding Creator Awards, who reviewed The Vegan Transformation and awarded it first place in several categories.

Author standing in kitchen with vegetables on counter

Angela Crawford, Ph.D. is a psychologist, vegan educator, and PCRM Food for Life instructor. She is author of The Vegan Transformation: A Journey to Heal Yourself and the World (Lantern, 2025). The Vegan Transformation is a winner of the Outstanding Creator Awards and Vegan Choice Award, and is available at major booksellers.

A Compassionate Vegan Thanksgiving

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Turkey on grassy field
Photo by Suzy Brooks on Unsplash

What does Thanksgiving Day mean to you? Is it about time with family, expressing gratitude, or enjoying certain foods and traditions? How has the meaning of Thanksgiving changed for you over the years?

During my growing up years – perhaps you can relate – Thanksgiving was primarily a feast shared with loved ones, in which a turkey was the central part of the meal. When I became vegetarian several years ago (and vegan in 2019), it changed how I viewed Thanksgiving and what this holiday means to me.  I came to see the sentience and beauty of turkeys and other “farmed” animals – and feel incredibly sad about the suffering and lives of animals lost for this one meal. I have also come to appreciate the many delicious, plant-based, cruelty-free foods that I now enjoy.  

I still look forward to a shared meal with loved ones.  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. I invite you to explore – and perhaps rethink – what this day means to you.

Here are some ideas for enjoying a compassionate Thanksgiving:

Photo by Angela Crawford – Farm Sanctuary

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. 

Visit an animal sanctuary. Some sanctuaries offer special events near Thanksgiving, such as Farm Sanctuary’s annual Celebration for the Turkeys. At this wonderful event, visitors enjoy quality time with the animal residents, along with staff, speakers, and other visitors who are committed to creating a just, compassionate, and sustainable food system. Last year I attended the Celebration at the Farm Sanctuary near Watkins Glen, NY. We watched the pigs enjoy a feast of pumpkins and the human visitors enjoyed a delicious plant-based holiday dinner. When I spend time with the animals at the sanctuary, I realize they have all the same qualities that we love in our companion cats and dogs – playfulness, the desire for affection, complex relationships, the desire to avoid pain, and their own unique personalities.

“People don’t consider farm animals loving and affectionate creatures, but once you raise them and see what they’re like – which is just like us – you get it.” – Donna Gervasi, co-owner of Grayrock Farm Sanctuary in Clinton, New Jersey (Press & Sun-Bulletin, 11/18/2024)

Enjoy an abundant feast from the plant kingdom.  Try out vegan versions of your traditional favorites.  This year, rather than cooking, my husband and I decided to order the Thanksgiving meal offered by our local vegan restaurant, Parlor City Vegan. In past years, we created delicious dishes such as roasted garlic mashed potatoes; mushroom gravy; sweet potato biscuits; roasted squash; cornbread stuffing; cranberry-orange relish; maple-glazed Brussels sprouts; and chocolate pecan pie. (I’m pretty sure we will be making that chocolate pecan pie again this year.)

Discover new recipes. If you aren’t sure where to get started with creating your own vegan feast, check out these wonderful resources for holiday recipes:

Consider a meat alternative.  Create a home-cooked main dish for the centerpiece, such as baked tofu, stuffed butternut squash, cauliflower “steak,” veggie pot pie, or shepherds pie. Or, if you would like a ready-made alternative that just needs to be heated in the oven, Gardein, Tofurky, and Field Roast offer plant-based holiday roasts you can enjoy. Sometimes I skip the “centerpiece” and just enjoy all the yummy vegan side dishes.

Connect with your reasons for eating plant-based.  Some of us go plant-based for health, others for ethical or environmental reasons. Being connected with your “WHY” can help you overcome any challenges on your veg journey. I became vegan for ethical reasons, and quickly learned about the health and environmental impacts of my food choices, which further strengthened my commitment. Ultimately, however, it is compassion for sentient beings that keeps me devoted to plant-based living. More than 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 (so heavy they can barely walk or move). They live in confined, miserable conditions, and are slaughtered at only 12 to 19 weeks old.  Taking in these realities (and discovering that I could thrive with delicious, healthy plant-based foods) 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 – or assessing which traditions still fit for us.  Although many refer to Thanksgiving as “turkey day,” is eating turkey really what this day is about? 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. Maybe you will want to honor compassion as a central theme in how you celebrate.

Take care of yourself emotionally. For many vegans and veg-seekers, holidays and social events that center around animal-based foods can be difficult. You may feel like you don’t fit in, now that you eat differently than the majority of people around you. And you may feel sadness, despair, or anger about animal suffering. Decide the best way for you to navigate holiday gatherings, whether that means bringing lots of great vegan food you can share, getting together for a vegan “friendsgiving,” or spending time with loved ones that is not centered around food. Check out my Vegan Communication Resource Guide for books, videos, and articles to help you with coping and communication strategies.

Practice gratitude.  Thanksgiving is a time to appreciate all the blessings in your life, and to share that appreciation with others.  Even in the midst of what is a challenging time for so many, we have reasons for gratitude. 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.  (Check out PETA and EWG for compassionate and sustainable buying options.) In addition, we can consciously shop at local or small businesses when possible. Our decision to extend compassion to others is a win-win situation, because ultimately it brings more health, fulfillment, and joy back to us.

Choosing compassion is not only kinder toward others, it is also strengthens our own well-being. We are wired for compassion – and when we expand our circle of compassion to include ourselves AND all sentient beings, it has the potential to heal our world.

WISHING YOU AND YOUR LOVED ONES A HEALTHY, JOYFUL, AND COMPASSIONATE THANKSGIVING!

Author holding book

Angela Crawford, Ph.D. is a psychologist, vegan educator, and plant-based culinary instructor. She is author of The Vegan Transformation: A Journey to Heal Yourself and the World (Lantern, 2025). The Vegan Transformation shares the healing benefits of a compassionate lifestyle and is available wherever you buy books.

Note:  This article was revised and updated from Vegan Thanksgiving 2024.

The Courage to Live Your Values

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Sheep in a barn looking toward camera
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When I went vegan, I discovered surprising inner shifts that accompanied this journey, including a greater sense of peace, freedom, meaning, fulfillment, and authenticity. Being vegan aligned me with core values I had always held: compassion and kindness, wanting to lessen suffering, and caring for animals and our natural world.

The peace and freedom that I found through living my vegan values is shared by many other vegans. When I surveyed and interviewed vegans for my book, The Vegan Transformation: A Journey to Heal Yourself and the World, I asked how veganism has contributed to their emotional well-being. The most common response was: “Being true to my inner convictions and values.”

Survey respondents expressed that through living a vegan lifestyle, they felt aligned with core values, morals, and ethics that mattered deeply to them, such as kindness, compassion for animals, healthy living, and caring for the planet. This led to a cascade of positive outcomes, including greater peace, confidence, integrity, satisfaction, and purpose, as reflected in these survey responses:

  • “[I feel] greater internal peace and sense of harmony arising from living in a manner that more fully aligns with my values of compassion and respect for all.”
  • “I adore that my life is making the least impact possible in a world where we are faced with constant decisions. I find peace that my lifestyle is positive for the animals, the environment, and my health.”
  • “Knowing that I am living according to my values. I feel like I found something that connected a lot of dots for me. . .and a lot of causes that were always near to my heart.”
  • “There is a weight off my shoulders to be no longer involved in animal cruelty—although I didn’t know that weight was on my shoulders until it lifted.”
  • “There is an incredible sense of confidence and inner peace knowing that you are living in line with your true values. I have never felt so healthy and true to myself. This feels like I am my authentic self for the first time in my life.”

What are values and why do they matter?

Our core values are basic and fundamental beliefs that guide our attitudes and choices. They serve as a moral compass, helping us discern what is important to us and how to act accordingly. They describe the personal qualities we choose to embody and the kind of person we want to be. They guide how we treat ourselves and others, and show us how to be authentic, so that we act in ways that reflect what really matters to us.

Knowing what your values are, what you believe, and what matters to you can help to make decisions that are best for you. We tend to be healthier psychologically when our thoughts, feelings, and goals are in alignment with our values. Living in alignment with our values can lead to greater fulfillment, self-worth, and sense of purpose.

Yet, many of us haven’t taken the time to reflect on or define our core values, much less determine if we are living in alignment with them. And it can take courage to follow our values when they require us to stand up to peer pressure or societal “norms” and expectations.

In my many years as a psychologist, I have found that being out of touch (and out of sync) with our values is a major contributor to the emotional malaise and existential distress that many of us face.

Cognitive dissonance

When we act in ways that do not match our values, and we become aware of this inner inconsistency, we may experience what is called cognitive dissonance. Cognitive dissonance is the mental discomfort that comes from holding two or more conflicting beliefs, attitudes, or values, or behaving in ways that are not in sync with our personal values. This misalignment between our beliefs and behaviors can contribute to an inner conflict that is uncomfortable or downright distressing.

The tension and stress of cognitive dissonance is heightened depending on the level of disparity between our beliefs and actions, and how much the conflicting beliefs or values matter to us. It can be especially distressing when we are out of alignment with values that are central to our moral compass or our identity. When we act against our core principles, we may feel shame or guilt, or inwardly question our “goodness” or integrity.

The discomfort of cognitive dissonance usually leads to one of the following choices: We change our behaviors so that they better match our values, or we alter our perceptions to lessen the inner conflict and associated discomfort. This can occur through changing our values, so that they match our behaviors, or perhaps more commonly, through shifting our perceptions to obscure any contradictions between our values and behaviors.

The cognitive dissonance of eating meat

Most of us have compassion for animals and hate to see cruelty, suffering, or neglect. We adore our companion animals, may enjoy watching birds and wildlife, and are deeply distressed when we see an injured or suffering animal.

However, we are conditioned from a young age to view farmed animals who are raised for meat differently from other animals, even though they too are sentient beings. We turn a blind eye, looking away from the inhumane living conditions, the cruel practices that are routine in animal agriculture, and the violence of the slaughter process. (I won’t go into those details here, but to learn more, I recommend reading Food Revolution by John Robbins or Eating Animals by Jonathan Safran Foer, or others listed on my resource list.)

How do we make sense of this disconnect between our concern for the well-being of animals—and the reality that billions of them are bred, raised, and slaughtered each year for human consumption, in ways that would horrify the average person if we looked more closely? This inner conflict between our caring for animals and yet eating a diet that contributes to the suffering and death of many animals has been called The Meat Paradox, a term first coined by Dr. Steve Loughnan and colleagues.

The contributing factors to this disconnect are complex, including our social conditioning that normalizes eating animal products; the invisibility of factory farming and slaughterhouses; agribusiness advertising and lobbying; family and social traditions centering around certain foods; our food habits and cravings; and our psychological tendencies to compartmentalize and to dissociate from disturbing information. (To learn more about the social psychology behind these factors, I recommend Why We Love Dogs, Eat Pigs, and Wear Cows by Dr. Melanie Joy.)

Benefits of aligning with vegan values

For many vegans, there is an awakening that leads them to shift to a vegan lifestyle, whether it is something they learned through a program or article, a personal health crisis, or an unexpected experience that opened their eyes. (I share about my vegan awakening in this article). For some people that shift happens overnight. For others, it’s a lengthier process that emerges over time. Whether the change was immediate or took time to unfold, my research participants found that aligning with their values through a vegan lifestyle brought a cascade of positive inner changes, such as greater peace, confidence, integrity, freedom, fulfillment, meaning, and harmony.

If slaughterhouses had glass walls, everyone would be a vegetarian.

– Paul McCartney

Aligning our daily actions with our core values – in terms of how we treat ourselves, others, and the world around us – is emotionally and spiritually healing.

Below are a few reflection exercises to help you explore your values – and to move toward greater alignment.

Journal questions to reflect on:

  • What matters most to you? What do you want in life, for yourself and others?
  • Consider past experiences when you were being most true to yourself. What values were represented in those experiences?
  • Consider past experiences when you were very upset about something. What values were being impacted?
  • What kind of person do you aspire to be? What qualities do you want to be known for?
  • Consider traits of people you highly respect. What values do they demonstrate?
  • Check out a core values list. Which values are most important to you? Then, narrow your list down to the top 3-5 values.

How do your purchasing and food choices reflect your values?

Most of us are unaware of the connections between our values and what we consume, because we rarely see the process by which our food or other items are produced. To learn more about the ethical and environmental impact of your purchases, review guides offered by People for the Ethical Treatment of Animals (PETA), Humane World for Animals (formerly Humane Society), or Environmental Working Group (EWG). Set an action plan based on what you discover.

Consider the definition of veganism below. How does this definition of veganism fit with YOUR core values? What is one step you can take toward greater alignment?

Veganism is a philosophy and way of living which seeks to exclude—as far as is possible and practicable—all forms of exploitation of, and cruelty to, animals for food, clothing, or any other purpose; and by extension, promotes the development and use of animal-free alternatives for the benefit of animals, humans, and the environment. In dietary terms, it denotes the practice of dispensing with all products derived wholly or partly from animals.

– The Vegan Society

Exploring our values, and aligning our behaviors with them, is an ongoing process. Continuing to check in with our values, and refine our choices to be even more aligned, can help us to create a healthy, fulfilling, and authentic life. When we cultivate the courage to honor vegan values – making compassionate choices that cause the least harm possible for sentient beings and for our planet – it creates positive ripples for our own mind-heart-spirit wellness – and spreads a little more hope, healing, and kindness in our world.

This article was adapted from my book, The Vegan Transformation: A Journey to Heal Yourself and the World (chapter Two, “The Courage to Live Your Values”).

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Angela Crawford, Ph.D. is a psychologist and author of The Vegan Transformation: A Journey to Heal Yourself and the World (Lantern Publishing & Media, 2025), which was launched on April 22, 2025, Earth Day. 

Dr. Crawford is certified as a MSVA Master Vegan Lifestyle Coach and Educator, licensed PCRM Food for Life instructor, and Transformational Coach. A speaker and teacher about the psychological benefits of veganism, she is passionate about the power of personal transformation to create a more fulfilling and purposeful life, and a kinder, healthier world.

The Emotional and Spiritual Benefits of Going Vegan

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Mindfully choosing to eat plant-based, as an expression of care for animals, the environment, and our own health, creates a massive internal shift. As we eat more compassionately and leave animals off our plates, we may discover transformations in heart, mind, and spirit that we never expected. We encounter a sense of peace, fulfillment, and freedom that – for many of us – far outweighs any challenges of stepping into this way of living. 

As a psychologist and a vegan, I have been fascinated by the psychological changes experienced by those who take the vegan path. While there has been considerable research on the health benefits of a plant-based lifestyle, I found less exploration of how living vegan can impact us emotionally and psychologically. This led to research for my book, The Vegan Transformation: A Journey to Heal Yourself and the World (Lantern Publishing & Media, 2025), surveying and interviewing vegans about the emotional and spiritual impacts of their lifestyle. After collating the most common experiences, seven transformative pillars emerged.

These pillars are foundational aspects of a flourishing life. While there are no guarantees that being vegan will bring these qualities into your life, they capture an experience that is common for many vegans. This is the possibility of creating a meaningful and fulfilling life that also contributes to a kinder, healthier world. Below I describe the seven transformative pillars.

Values alignment

Tangibly honoring our values through our food choices and other purchases can be one of the most fulfilling and freeing aspects of being vegan. As we clarify our core values and make daily choices in accord with these values, we feel truer to ourselves and more at peace. We discover the courage to honor our conscience and course-correct when our actions are out of alignment. We dare to be different, guided by the ethics of kindness and nonviolence.

Cultivating compassion

In choosing veganism, we widen our circle of compassion. Rather than compartmentalizing our empathy to select groups, we become willing to witness and, whenever possible, alleviate the suffering of sentient beings. As we extend our compassion to all beings, we make choices that bring kindness, wholeness, and freedom for ourselves and others. We discover the courage and tenacity to go against the status quo – and take a stand that all sentient beings deserve a life that is free from unnecessary suffering.

Deeper meaning and purpose

Becoming vegan can fuel our sense of purpose, as we realize we have the power to create positive change and lessen suffering. Many of us are drawn to bring our unique gifts and skills to raise awareness about the impacts of our food choices. It doesn’t matter whether we serve on a smaller scale in our family or community, or on a larger, global scale. We each have a meaningful purpose to fulfill.

Authentic fulfillment

Many vegans discover authentic fulfillment, even as we awaken to realities that are quite distressing. This fulfillment doesn’t mean “feeling good” all the time, but rather, learning to navigate our full spectrum of emotions and finding peace in doing what we can. We nurture our holistic well-being when we eat whole plant foods and incorporate nourishing activities and lifestyle practices.

True connection

When we embrace a vegan lifestyle, we discover a like-hearted tribe of other vegans who share our convictions. We may make these connections through online networks, social media groups, or local meetups. These meaningful connections nourish and strengthen us. As we take this road less traveled, we also learn to peacefully navigate relationships with others not yet on this path.

Health empowerment

Many vegans discover the powerful healing benefits of a plant-based lifestyle for addressing degenerative diseases. This discovery brings something beyond physical healing; it brings empowerment, the realization that we have more control over our well-being than we ever knew. Even though we all face the inevitability of aging and death, and perhaps some ailments along the way, empowerment is about taking action where we can and living as vibrantly as possible.

Discovering our interconnectedness

Once we are no longer eating animals, new awareness can emerge. Many vegans report a deepening spirituality, increased awe of the natural world, and a greater sense of our interconnection with all of nature. We realize that we are connected in ways that we can’t quite define and that bring a sense of wonder, mystery, and magic to our lives. Gradually, we see that caring for each part of this intricate system serves our own well-being and the greatest good.

These seven pillars are supported by psychological research as keys to a life that is rich and meaningful. When we bring these pillars together with a vegan lifestyle, their synergistic power can be transformative. As we eat more compassionately and sustainably, we embrace a vision where all beings can flourish, and discover that making the kind choice also nourishes us.

This article was published on the Main Street Vegan blog on 4/22/25. The information shared is adapted from my book, The Vegan Transformation: A Journey to Heal Yourself and the World (Lantern, 2025).

For information on moving toward (and thriving with) a plant-powered, vegan lifestyle, check out my Resource List.

Angela Crawford, Ph.D. is a psychologist and author of The Vegan Transformation: A Journey to Heal Yourself and the World (Lantern Publishing & Media, 2025), which was launched on April 22, 2025, Earth Day. 

Dr. Crawford is certified as a MSVA Master Vegan Lifestyle Coach and Educator, licensed PCRM Food for Life instructor, and Transformational Coach. A speaker and teacher about the psychological benefits of veganism, she is passionate about the power of personal transformation to create a more fulfilling and purposeful life, and a kinder, healthier world.

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Support on Your Vegan Path

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One of the most important – but often overlooked – aspects of thriving with a plant-powered, vegan lifestyle is having a strong support network. Research suggests that social challenges are among the most common reasons for straying from a plant-based lifestyle. Many find it hard to eat differently than those in their social circle, to be the “odd one out.” Having a social network with other vegans appears to strengthen our commitment and adherence. It also brings joy and fulfillment, as we connect with like-hearted others. Supportive social relationships have been hugely important on my journey, as well as for many of the vegans I interviewed for my recently released book, The Vegan Transformation: A Journey to Heal Yourself and the World (Lantern, 2025).

To experience the transformation that is possible with a vegan lifestyle, we can’t do it alone. We need others we can talk to, and share our hopes, dreams, and challenges. These supportive relationships inspire and uplift us. They give us hope and strengthen our commitment during challenging times. They empower and encourage us. In many cases, they collaborate toward a shared vision, whether to be more healthy, awaken spiritually, advocate for animals, or heal our planet.

Learning to build supportive connections with other vegans, as well as with non-vegan friends and family, is important for thriving with your plant-powered lifestyle. Below are five tips for building greater social fulfillment and connection: 

  1. Join vegan networks or groups. Whether online or in person, it’s important to create vegan friendships where you feel supported, nurtured, and inspired. This may include online meetings, plant-based conferences, local meet-ups, or volunteering for a vegan or animal rights organization.These networks provide a safe space to share feelings and receive support. It isn’t the size of network that is most important; even a few vegan friends can make a huge difference. You can find these networks through searching online, on social media, or connecting with a local plant-based Building Healthy Communities group.
  2. Be okay with being different. This is a big one—because eating plant-based is still a minority lifestyle, and for many of us, it isn’t easy to go against the status quo. We are biologically wired to want to fit in and avoid social rejection. Some people are more naturally rebellious and may not find this as difficult, but for many, it can be a major struggle. Thriving vegans discover how to shift their mindset around the idea of being “different.” It’s important to connect with a strong WHY for your choice to be vegan. What motivated you to choose a vegan lifestyle? Staying connected with these motivations strengthens you to hold your beliefs in the face of social pressures. This will empower you to speak up and honor your values with courage and integrity.
  3. Learn to speak up assertively and effectively. Thriving vegans develop the ability to express their feelings, needs, and perspectives in ways that create heart-felt dialogue. Unfortunately, many of us lack the ability to skillfully navigate differences, and this leads to unresolved conflicts and emotional cut-offs. Many of us fall into extremes of being too passive (people-pleasing and avoiding conflict) – or too aggressive (speaking out in angry or hostile ways), rather than being assertive (speaking up clearly, directly, and respectfully). Thriving vegans work to develop healthy communication skills. These skills empower you to set boundaries around which situations you are willing (or not willing) to be part of and explore new ways to connect with those you love, including replacing old traditions that center around animal foods. (See my Resource List for books and resources on improving communication).
  4. Create vegan allies. Even when your loved ones are not willing to go plant-based along with you, you can request their support for your journey. In her book Beyond Beliefs, Dr. Melanie Joy emphasizes the value of cultivating vegan “allies” who understand and support your vegan choice. These are people who, although not necessarily vegan themselves, do not undermine your choice to be vegan, and advocate for you when you need support. This is important because you are more likely to thrive on your journey when others are supportive and understand why a vegan lifestyle matters to you. Asking someone to be an ally lessens the likelihood they will try to sabotage your lifestyle – and invites them to be more receptive to learn about veganism, because they are not feeling personally pressured or judged.
  5. Planting seeds for positive change. Focus on being a positive role model who embodies the compassion and well-being you wish to inspire in others. Rather than staying stuck in frustration when others are not willing to change, realize that everyone has their own journey. Pressuring or criticizing others rarely works to create personal or social transformation. At the same time, you can plant seeds that will help others, never knowing when those seeds may take root. As you embody a healthy, fulfilling, plant-powered lifestyle, you never know who you may inspire, and what transformations may unfold.

Developing meaningful connections is one of the joys that can come with discovering your passion for vegan living, and sharing this with others. Our connections strengthen us, bring fulfillment, and inspire us to be better versions of ourselves. Strengthening our skills for healthy relating, navigating differences, and nurturing support helps to create a healthy and fulfilling life, and a thriving, joyful vegan lifestyle.

NOTE: Excerpt adapted from The Vegan Transformation: A Journey to Heal Yourself and the World by Angela Crawford, Ph.D. Parts of this article were also shared with Vedge Your Best podcast and newsletter. CLICK HERE to listen to my interview on Vedge Your Best podcast.

Angela Crawford, Ph.D. is a psychologist, vegan educator, transformational coach, and Food for Life instructor. She is author of The Vegan Transformation: A Journey to Heal Yourself and the World (Lantern, April 2025). She also hosts a YouTube channel, @The Vegan Transformation.

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Plant-Empowered Lifestyle for Heart Health

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Chronic illness takes a huge toll. I have witnessed its impact on the lives of many of my clients, my parents, and numerous friends and family. For those afflicted with a chronic medical condition, it often takes a toll on their very quality of life—impacting everything from daily activities, to work, to relationships, to finances, to independence and autonomy.

Chronic medical conditions also create a huge societal toll. In the US, we are facing a large-scale health crisis. It affects our country’s economic well-being, as we spend huge amounts on medical care. In fact, the US spends more per capita on health care than any other nation, double that of other industrialized nations. Despite our higher health care spending, Americans have lower life expectancy than other high-income nations.

Cardiovascular disease, in particular, has become epidemic in the US. Over 75 percent of people between ages sixty to seventy-nine, and 90 percent of those over age eighty, are afflicted with some form of cardiovascular disease, according to the American Heart Association (see article by AARP). And research suggests that heart disease often starts when we are young, long before we see any signs of its progression.

Early in my career as a psychologist, I learned about the power of mindset, stress management, exercise, and other lifestyle factors for influencing health, but I had little understanding of the role of nutrition. When I first learned about research by pioneers such as Drs. Neal Barnard, T. Colin Campbell, Dean Ornish, and Caldwell Esselstyn, showing the healing power of a plant-based diet to prevent and reverse many common lifestyle diseases, I was blown away. (See my Plant-Powered Resource page for a list of books and resources that share this research).

Since I have a strong family history of heart disease, I was especially impacted by learning that Drs. Ornish and Esselstyn have shown that even severe coronary heart disease can be reversed (and prevented) through a low fat, plant-based diet. Learning that we aren’t solely at the mercy of genes, circumstances, or the medical system, and that we can take charge of our own health, was eye-opening and empowering.

Dr. Dean Ornish has conducted revolutionary research, since the 1980’s, showing that a healthy lifestyle, centered around a plant-based diet, stress management, exercise, and social support, can reverse coronary artery disease, even among those with advanced cases. In addition to improvements in his patients’ physical symptoms, functioning, and well-being, scans of their blood vessels showed reduced blockage and improved blood flow. (For more about Dr. Ornish’s programs and research, read his book, UnDo It, or check out his website).

Similarly, Dr. Caldwell Esselstyn, Jr. conducted research examining the effects of a whole food, plant-based diet for patients with severe coronary artery disease. He found that patients who followed a low fat, plant-based diet showed significant reductions in total cholesterol, LDL cholesterol, coronary events and symptoms, and also evidenced reductions in blockages in their arteries. These improvements enabled his patients to return to previously enjoyed activities and regain their quality of life. (See Prevent and Reverse Heart Disease by Dr. Esselstyn to learn more.)

After my father went through cardiac bypass surgery, I sent him a copy of Dr. Dean Ornish’s cookbook. I don’t think he ever tried the recipes, or significantly changed his diet, although he seemed to appreciate my intentions. (And unfortunately, I lived too far away to share healthy plant-based meals with him on a regular basis). His cardiovascular disease progressed, leading to additional procedures and surgeries. It was heartbreaking to see the impact of these health issues on his life, activities, and independence. My grief was compounded by both parents passing at a younger age than I anticipated due to lifestyle related diseases. Even though I was an adult when I lost them, I felt very much like an orphan after their deaths.

I believe that the loss of my parents played a role in my own desire to be as proactive as possible with my own health, so that I can remain independent, vibrant, and healthy for as long as possible. I have come to realize that we have significantly more personal power over our health than many of us have been told. Rather than clogging our arteries with the Standard American Diet (SAD diet), we can make healthy dietary choices that improve our well-being and decrease our risk for degenerative, lifestyle diseases.

One of the stories I share in my forthcoming book (The Vegan Transformation: A Journey to Heal Yourself and the World) is that of Dr. Akil Taher, a physician, author, and motivational speaker. Dr. Taher began experiencing chest pain in his fifties. Medical testing revealed severe coronary artery blockages, which were addressed by placing stents. Six years later, when the arteries had become narrowed again, he underwent cardiac bypass surgery at age 61. This pivotal experience ultimately led him to adopt a whole-food, plant-based diet. Dr. Taher’s book, Open Heart, chronicles his journey from “couch potato” to running marathons and mountain climbing. His example highlights the profound impact of plant-based diet, mental and emotional resilience, spiritual growth, and finding life’s purpose. He now educates people on preventing and addressing the causes of chronic diseases, rather than treating the consequences of disease after it has happened. (See Dr. Taher’s website to learn more).

It’s empowering to realize that we have more personal power over our health than we have been taught. While we can’t necessarily avoid all illness, we can become informed and make lifestyle choices that support our health. Since learning these connections, it has been part of my mission to empower myself and others toward better physical, emotional, and spiritual health, through the power of a plant-powered, vegan lifestyle.

This passion is one of the reasons I became a licensed PCRM Food for Life instructor and now offer classes on plant-based cooking and nutrition for my online and local communities. Food for Life (FFL) classes promote healthful eating based on the latest scientific research, to help participants reduce their risk for diet-related diseases such as heart disease, diabetes, and cancer. FFL is offered through Physicians Committee for Responsible Medicine (PCRM), a national nonprofit organization that promotes preventive medicine, particularly good nutrition.

Many of us have never learned the power of plant-based nutrition and other healthy lifestyle changes to improve our health and well-being. Once we learn the WHY and the HOW of a healthy, plant-based lifestyle, it can transform our health and our life.

Our health and well-being are among our greatest resources. When we include ourselves in our circle of care, this in turn can empower us to extend our compassion and care to others. Whatever our reasons for moving toward a plant-based lifestyle (whether for personal well-being, animal compassion, and/or the health of our planet), the healthier we are, the greater impact we can have on ALL the things that matter most to us.

NOTE: Segments of this article are adapted from The Vegan Transformation: A Journey to Heal Yourself and the World.

Disclaimer: The information provided in this article and on my website are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified health professional with any questions you may have regarding a medical condition. In addition, if you are taking medications for a health condition, it is important to discuss any dietary changes with your physician, as changes in diet may impact the amount of medication needed.

Angela Crawford, Ph.D. is a psychologist, vegan educator, transformational coach, and plant-based culinary instructor. She is author of The Vegan Transformation: A Journey to Heal Yourself and the World (Lantern, April 2025). She also hosts a YouTube channel, @The Vegan Transformation.

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Discovering the Vegan Transformation

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“Have you ever felt pulled to make some kind of life change, maybe even a change that surprised you? Maybe it was an inner knowing that it was time to start down a new career path, end a relationship, or finally take charge of your health. You may have felt an inner call, a sense that you needed to take action, even though you weren’t sure exactly how it would all work out. Or perhaps circumstances lined up so that you saw no other choice but to launch onto a new, unknown, and uncertain path. This call from the deepest parts of us often gives us the opportunity to become a truer version of ourselves. It can lead us down pathways that initially we are somewhat hesitant to take, but ultimately seem very right, even exhilarating.“

—Angela L. Crawford, Ph.D. (From The Vegan Transformation: A Journey to Heal Yourself and the World, 2025)

I’ve experienced an inner calling, drawing me to unforeseen paths, many times in my life. This led me to change majors from journalism to psychology midway through my junior year in college. It sent me to many unexpected places throughout my educational and career journey. This inner voice also guided me to uplevel my self-esteem, relationships, spirituality, financial choices, and many other areas of my life. However, perhaps one of the most surprisingly transformative experiences in my life was becoming vegan.

Like many of us, I’ve loved animals since a young age, and never wanted to harm them. However, my Midwestern upbringing taught me that meat and dairy were absolute necessities. I believed that I couldn’t survive, and certainly couldn’t thrive, without eating them. I had meat at most of my meals; I thought something was missing if it wasn’t there. I thought I needed it for energy, to have enough protein, and to balance out my sugar highs. I had met only a few vegetarians or vegans, and I couldn’t imagine what they ate, or how a meatless diet could possibly sustain them.

On top of that, life felt too overwhelming to take on any major dietary changes, anything that would require extra energy beyond eating what was tasty, familiar, and convenient. Although I’ve always valued a healthy lifestyle, for the first few decades of my life, I was not a healthy eater. I ate a lot of comfort foods, microwave meals, sweets, and salty snacks. I rarely came anywhere near the recommended five to nine daily servings of fruits and veggies. I couldn’t imagine taking on the effort of regular cooking and meal planning.

What opened my eyes and led me to eating more plants was when I learned how animal agriculture works. In December 2006, I happened to see a news program about workers in a meat processing plant. These workers, most of whom were immigrants, endured frequent occupational injuries due to the dangerous and repetitive nature of their work. They were coerced to not report their injuries but rather to continue working or face the threat of losing their jobs and income. The program didn’t show any gory details of “meat processing” – but something about this story really impacted me.

As I felt empathy for the workers, it struck me that if I didn’t like how they were treated, I would be appalled if I saw the actual slaughter process or what happened to the animals. For the first time in my life, I began to consider the systems that produced my food, and the injustices in these systems. At that time, I didn’t know about factory farming. I only saw the cows grazing in the fields; I didn’t know about the large-scale factory farms that raised, bred, and slaughtered billions of animals, since these were kept well out of sight.

The very next day after watching that program, I bought my first veg cookbook and tried out a recipe for roasted red pepper, spinach, and artichoke lasagna. Because I was such a novice at cooking, I had to drive to a shopping center midway through the recipe to purchase appropriate pots and pans. The lasagna turned out to be delicious, full of vibrant colors and sumptuous flavors. I shared it with my boyfriend (now husband) and his family, and it got rave reviews. Wow, who knew I could cook?

For the first time in my life, I found that I enjoyed cooking. I realized that I had never liked handling meat, and always worried about it being cooked enough to avoid illnesses like salmonella. Now I began exploring new plant-based recipes, going to the health food store, and buying spices and condiments I had never used before. Cooking ceased to be a chore, and instead became an enjoyable and meaning-filled adventure.

I went on to read every book I could find about vegetarianism. I read about plant-based nutrition, to make sure I was covering all my nutritional bases. I read about the ethical and environmental impacts of industrialized animal agriculture. I found myself captivated, and horrified, by what I was learning. Once I truly connected with the painful realities of how farmed animals are raised, the oppressive conditions they live in, and the suffering inherent in the slaughter process, I could no longer consume meat.

I quickly came to understand that despite what my upbringing and culture had taught me, I did not need animal flesh to thrive physically. In fact, as I discovered from impactful books like The China Study (T. Colin Campbell, Ph.D.), How Not to Die (Michael Greger, M.D.), and Undo It (Dean Ornish, M.D.), vast research shows that a plant-based lifestyle can prevent and reverse heart disease, Type 2 diabetes, autoimmune disease, and some forms of cancer. This really hit home for me, as I have a strong family history of heart disease. I discovered that my choice to stop eating meat was not only kinder to animals, it was also better for my own health.

Several years later, I decided to become vegan and eliminated 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. I discovered vibrant health and energy.

When I stopped eating animals and embraced the bounty of the plant kingdom, I experienced positive inner changes I hadn’t anticipated. Even though there were challenges along the way, once I committed, I felt a great inner peace. I felt exhilarated and awakened by this choice. I was free to be more authentically me. As I lived more aligned with my compassionate nature, I felt a weight lifted that I hadn’t realized I was there. Through having the courage to defy social norms around what I ate and purchased, I discovered the peace that came with aligning my behaviors with my spiritual and ethical values.

As I shared in one of my early blog articles, veganism helped me find my voice. As someone who identifies as an introvert, I lived a private and quiet life. Prior to becoming vegan, I didn’t have a website or social media, and I didn’t enjoy public speaking. I kept a low public profile. Becoming vegan has changed that. Within six months after I committed to a fully vegan lifestyle, I attended Main Street Vegan Academy in New York City and became a Certified Vegan Lifestyle Coach and Educator. Through this life-changing class, I learned more about all the reasons that being vegan aligns so well with my values. The more I learned, the more I became committed to sharing this transformative way of living with others.

Within a year I started a blog focused on psychology and veganism, writing on topics such as navigating social challenges as a vegan, thriving emotionally, and the benefits of veganism for mind, body, and spirit. I found myself engaged in public speaking, something I couldn’t have imagined previously. I took plant-based nutrition courses, and now teach others about plant-based cooking and nutrition. I met vegans from all over the world through various on-line groups. In honoring my core values and daring to speak about these values, I found a like-hearted tribe, along with greater confidence, peace, and fulfillment.

Along my journey, I’ve come to realize that becoming vegan is about much more than my own ethics and personal health, even though these are important. Even more so, it is about standing for a world of compassion, kindness, health, and sustainability. I now see how so many things I care about are interconnected, and that the daily choice of what we eat has the power to impact the well-being of animals, humans, and the very planet on which we reside.

While there are challenges in adopting any lifestyle change, and particularly being vegan in a not-yet-vegan world, I found that following this path has brought unexpected abundance, fulfillment, passion, and authenticity. I went on to research and write a book, The Vegan Transformation: A Journey to Heal Yourself and the World, due to be published in April 2025 (Lantern Publishing & Media). This book, based on extensive review of research, as well as surveys and interviews with vegans, reveals the mind-body-spirit transformation that is possible through a plant-powered lifestyle. It’s written to empower seekers who are curious about being plant-based, and those anywhere on the veg path, to live with greater health, well-being, fulfillment, and purpose.

To sum up with a quote from my forthcoming book: “Becoming vegan is not just a dietary choice, like the latest low-carb diet craze. . . It does involve changing what you eat, but it is so much more. It’s one of those rare life opportunities, where in changing something as basic as what you eat, you have the potential to not only optimize your own physical, emotional, and spiritual wellness, but also to contribute to healing many of the larger problems that face our world today” (Crawford, The Vegan Transformation: A Journey to Heal Yourself and the World, 2025).

To support your plant-powered journey, check out my Resource List for helpful books, cookbooks, websites, documentaries, and podcasts.

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, vegan educator, transformational coach, and plant-based culinary instructor. She is author of The Vegan Transformation: A Journey to Heal Yourself and the World (Lantern, April 2025). She also hosts a YouTube channel, @The Vegan Transformation.

Emotional Self-Care for Vegans through the Holidays

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While holidays are often a beautiful time of celebration and connection, they can also be rife with family expectations, unhealthy dynamics, and old emotional baggage. These “normal” holiday challenges can be intensified and magnified for those of us living a vegan lifestyle. We may feel like we are walking a delicate tightrope, surrounded by family gatherings, foods, and traditions that don’t align with our values. Under these circumstances, it’s easy to feel isolated, anxious, tense, and even emotionally drained. How can we maintain our peace while honoring our compassionate values? In this article, I discuss three key practices to navigate the holidays with grace and resilience (and maybe even a little joy sprinkled in).

First, before we dive in, I invite you to reflect: What social situations are most challenging for YOU during the holidays? Perhaps you are the only vegan in your family or social circle, and you feel isolated and unsupported. Perhaps you are not sure how to navigate social gatherings centered around animal foods. Or you feel frustrated by family tensions or conflicts. Whatever your holiday challenges, it can be incredibly helpful to proactively develop a plan for how to approach these.

You may wish to grab a note pad or journal to reflect on the questions and suggestions offered below. Consider your personal situation, goals, and desires – and create your own unique holiday self-care “prescription.”

1. Be intentional

Once we become vegan, we see the world very differently than we had previously. We now recognize animal foods (the “centerpiece” of many holiday meals) as the products of suffering, and no longer choose to purchase, eat, or partake in these. As we learn more about the impact of our choices (on animals, humans, the planet, and our own health), we move toward more mindful, conscious, healthy, and compassionate ways of living. Whether others are ready to join us yet or not, we can still be proactive in considering how we want to celebrate. We have the power to influence how our holidays will be.

I invite you to take a moment to envision your ideal holiday season. Take some time to dream and imagine. Who would you spend the time with during the holidays? What kinds of things would you focus on? What foods would you eat? What activities would you engage in? What are the values you want to live by and the mindsets you want to cultivate? Play out an “ideal” holiday, from when you get up to when you go to bed, using all your senses – sights, sounds, sensations, feelings, smells, and tastes.

Now, as you’ve visualized what your ideal holiday might look and feel like, let’s bring it down to a more tangible level. While your vision may or may not fully unfold, there are things you can do to help move in that direction. Reflect on the following questions:

  • What social events and family traditions do you want to continue to be part of?
  • Which events will you choose NOT to attend?
  • What new traditions would you like to create?
  • What vegan foods will you prepare and bring to events?
  • How will you incorporate time for rest, renewal, and self-care?
  • How will you communicate with non-vegan family and friends about the changes you would like to make?

Be creative in exploring solutions that work best for you. It may be as simple as bringing lots of great vegan dishes to social gatherings – ensuring that you have food to eat, while allowing others to discover how scrumptious plant-based cuisine can be. Or you may decline to attend certain gatherings, and instead, plan a vegan meal with friends. Perhaps you might get together with non-vegan family and friends later for a drink, vegan dessert, or movie. Maybe you will schedule some personal time for an activity you love. As you consider these questions and ideas, give yourself time to explore what feels best to you and to discover creative solutions.

2. Emotional self-care

No matter how beautifully you plan your holidays, you’re probably going to experience some anxiety, stress, tension, or frustration at some point. For many of us, holidays are already a stressful time, because there’s so much baggage attached to it. There are family expectations and dynamics, as well as cultural messages and expectations. This “normal” holiday stress can be magnified when we have experienced life changes or losses – or are living and eating differently than the majority of those around us. This means that having an emotional self-care plan for the holidays is essential.

Here again, being proactive can be hugely helpful in preparing for and thriving through the holidays. Take time to reflect (and journal) on the following questions:

  • Which holiday situations do you anticipate will likely bring up stress? How can you prepare for these situations?
  • What plan can you have for handling unexpected stressors? What techniques can you use in the moment to manage stress?
  • How can you implement ongoing self-care to lessen stress?
  • What self-talk and actions will nurture greater self-compassion?
  • How will you nourish yourself physically? (e.g., eating plenty of healthy whole plant foods, exercising, getting adequate sleep).
  • What support systems do you have in place?
  • What pleasurable activities will you enjoy? How can you take time to laugh, play, and enjoy the beauty of life?

Mindful self-awareness is an important foundation for healthy emotional self-care. Consider checking in with yourself periodically to ask these questions: What am I feeling? What do I need? Do I have the energy or bandwidth to continue this conversation or situation right now? Can I take a moment to pause and return to this later? What would nourish me right now, or what might I need to do later?

To navigate emotional stress more effectively, it helps to develop ongoing self-care practices (your self-care “prescription”). Choose a few practices that you are willing to commit to regularly, such as meditation, yoga, affirmations, breathing techniques, taking a walk, time in nature, journaling, time with companion animals, art, or music.

Based on the questions and suggestions above, what daily practices will you implement to relax, manage stress, and process emotions? Write out your holiday self-care prescription, including how and when you will implement these practices. (For additional suggestions, see my recent article on coping with difficult emotions.)

3. Healthy communication

As you explore new ways to navigate the holidays, ultimately you will need to communicate with others about your desired changes. In approaching these conversations, you may wish to reflect: What are creative ways to honor my values AND enjoy meaningful festivities with those I love? How can I communicate this in ways that allow me to be true to myself, while remaining connected to those I care about?

If you are a new vegan, this will include letting those close to you know that you are no longer eating animal products. You may need to explain that you will not be eating Grandma’s beloved pumpkin pie or Uncle Pete’s special pasta Bolognese. It’s important to recognize that for some people, sharing food is their way of sharing love. In these situations, it can be helpful to emphasize that you still love and value the other person(s) and your relationship – and that your decision to go vegan is a personal one, based on values such as ethics or health. You might offer to bring some vegan dishes to share and note that you are happy to provide more information about veganism or plant-based diets if they are interested.

There is an art to effective communication. In some situations, communication flows smoothly and naturally, and you don’t have to give it a lot of thought. However, some conversations can be emotionally charged, and therefore more challenging. Below are some suggestions for navigating these challenging conversations more effectively.

Set an intention for your communication.

The book Crucial Conversations emphasizes the importance of taking time to pause and clarify your intentions and desires before initiating important conversations. This allows you to connect with your Wise Brain, the part of your brain that holds emotional intelligence. Take a deep breath, and then ask yourself questions such as: “What do I really want here – for myself and for the other person? What do I want for the larger situation? What is the best way to express myself to create those results?” This reflection connects you with your deeper wishes, so you can be proactive, not reactive, in how you communicate. It helps to discern the right timing, words, tone, and body language to have a fruitful conversation.

Is your agenda healthy?

In her book, Beyond Beliefs: A Guide to Improving Relationships and Communication for Vegans, Vegetarians, and Meat Eaters, Dr. Melanie Joy discusses the importance of having healthy expectations and intentions for our communication. When we are focused on being “right,” or changing another person, this rarely leads to meaningful communication. Perhaps the healthiest intention for a conversation is greater mutual understanding. We may have secondary goals, but without mutual understanding, our conversation becomes more of a lecture or monologue, not a true interaction. We are each more likely to be touched and moved when we feel heard and understood. Our words will also have more impact, coming from a place of greater understanding and connection.

Communicate assertively, not passively or aggressively.

Assertive communication entails expressing your feelings and needs clearly and directly, in a way that is respectful of the other person as well as yourself. When you communicate assertively, you are honest about what you feel, where you stand, and what you would like to see happen, and at the same time, do this in a way that honors the dignity of the other person. Assertive communication is not just about words, but also about a respectful tone of voice, body language, and manner. It includes using “I-language,” and sharing your perspective and story so that others can better understand where you are coming from. It also involves active listening, to better understand the other’s concerns and perspectives. Assertive communication increases the likelihood of achieving greater mutual understanding and discovering creative solutions.

Passive communication, in contrast, is when we don’t speak up at all, or dance around the issues, rather than be clear and direct. Often this occurs when we are trying to please others or avoid conflict. When we are indirect, this may lead to misunderstandings, and even unintended conflict, because others can’t “read” our desires and intentions.

And then there’s aggressive communication, which comes across as hostile or threatening. It can range from speaking in an angry tone of voice, to name-calling, to verbal attacks, even to physical violence. Those on the receiving end of aggression tend to feel threatened, which triggers a fight-or-flight response, often leading to anger (fight), or to withdrawal (flight). Passive-aggressive behavior is a more subtle form of aggression, which can include sarcasm, ridicule, or sabotaging behaviors. If you’ve ever been on the receiving end of aggressive or passive-aggressive communication, consider how this made you feel. It’s safe to say that this style of communicating rarely lends itself to positive understanding or meaningful change.

Consider: How can you implement intentional, healthy, assertive communication to express your wishes, needs, and/or changes in holiday plans with loved ones? (Check out my Vegan Communication Resource list for additional resources to improve communication.)

Bringing it all together

In this article I’ve discussed three core strategies for navigating the holidays more peacefully: Being intentional and proactive, prioritizing emotional self-care, and implementing healthy communication skills. Developing these skills occurs over time and with practice. While being vegan in a not-yet-vegan world can bring up emotional and interpersonal challenges, it contributes to so much that is positive – for animals, the planet, and for our own health and peace of mind. In honoring our deepest values, and walking the path less traveled, veganism offers an opportunity to live more authentically in our relationship with ourself and with others. Living authentically may ulitimately enable us to navigate the holidays (and beyond) with greater grace, peace, fulfillment, and joy.

Check out my recent presentation on Emotional Self-Care for Vegans (available on YouTube) for additional tips on thriving emotionally through the holidays.

Angela Crawford, Ph.D. is a psychologist, transformational coach, vegan educator, and plant-based culinary instructor. She is author of The Vegan Transformation: A Journey to Heal Yourself and the World (Lantern, 2025).

Vegan Thanksgiving 2024

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Turkey bird standing in grass, with plumage
Photo by Suzy Brooks on Unsplash

What does Thanksgiving Day mean to you? During my growing up years, Thanksgiving was centered around a feast shared with loved ones, in which a turkey was the central part of the meal. When I became vegetarian several years ago (and vegan in 2019), it changed how I viewed Thanksgiving and what this holiday means to me.  I now see the sentience and beauty of turkeys and other “farmed” animals – and feel incredibly sad about the lives of animals lost for this one meal, especially when there are many delicious, plant-based, cruelty-free alternatives.  

I still look forward to a shared meal with loved ones.  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. I invite you to explore – and perhaps rethink – what this day means to you.

Here are some ideas for enjoying a compassionate Thanksgiving:

Photo by Angela Crawford – Farm Sanctuary

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. 

Visit an animal sanctuary. Some sanctuaries offer special events near Thanksgiving, such as Farm Sanctuary’s annual Celebration for the Turkeys. At this wonderful event, visitors enjoy quality time with the animal residents, along with staff, speakers, and other visitors who are committed to creating a just, compassionate, and sustainable food system. This year I attended the Celebration at the Farm Sanctuary near Watkins Glen, NY. We watched the pigs enjoy a feast of pumpkins, the turkeys had their own private feast, and the human visitors enjoyed a delicious plant-based holiday dinner. When I spend time with the animals at the sanctuary, I realize they have all the same qualities that we love in our companion cats and dogs – playfulness, the desire for affection, complex relationships, the desire to avoid pain, and their own unique personalities.

“People don’t consider farm animals loving and affectionate creatures, but once you raise them and see what they’re like – which is just like us – you get it.” – Donna Gervasi, co-owner of Grayrock Farm Sanctuary in Clinton, New Jersey (Press & Sun-Bulletin, 11/18/2024)

Enjoy an abundant feast from the plant kingdom.  Try out vegan versions of your traditional favorites.  This year, rather than cooking, my husband and I decided to order the Thanksgiving meal offered by our local vegan restaurant, Parlor City Vegan. In past years, we created delicious dishes such as roasted garlic mashed potatoes; shitake mushroom gravy; sweet potato biscuits; roasted squash; cornbread stuffing; cranberry-orange relish; maple-glazed Brussels sprouts; and chocolate pecan pie. 

Discover new recipes. If you aren’t sure where to get started with creating your own vegan feast, check out these wonderful resources:

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.  Or create a home-cooked main dish for your centerpiece, such as baked tofu, stuffed butternut squash, veggie pot pie, or shepherds pie. (Or sometimes I just enjoy all the yummy vegan side dishes).

Connect with your reasons for eating plant-based.  Some of us go plant-based for health, others for ethical or environmental reasons. Being connected with your “WHY” can help you overcome any challenges on your veg journey. I became vegan for ethical reasons, and quickly learned about the health and environmental impacts of my food choices, which further strengthened my commitment. Ultimately, however, it is compassion for sentient beings that keeps me devoted to plant-based living. More than 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 (so heavy they can barely walk or move). They live in confined, miserable 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.

Take care of yourself emotionally. For many vegans, holidays and social events that center around animal-based foods can be difficult. You may feel like you don’t fit in, now that you eat differently than the majority of people around you. And you may feel sadness, despair, or anger about animal suffering. Decide the best way for you to navigate the holidays, whether that means not attending a holiday gathering, having a friendsgiving with vegan friends, or bringing lots of great vegan food you can share. Check out my Vegan Communication Resource Guide for books, videos, and articles to help you with coping and communication strategies.

Practice gratitude.  Thanksgiving is a time to appreciate all the blessings in your life, and to share that appreciation with others.  Even in the midst of what is a challenging time for so many, we have reasons for gratitude.  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!

Photo by Angela Crawford – Farm Sanctuary

Angela Crawford, Ph.D. is a psychologist, transformational coach, vegan educator, and plant-based culinary instructor. She is author of The Vegan Transformation: A Journey to Heal Yourself and the World (Lantern, 2025).

Note:  This article was revised and updated from Vegan Thanksgiving (11/25/2020), Enjoying a Vegan Thanksgiving (11/22/2021), and Vegan Thanksgiving 2022 (11/18/2022).