The Transforming Effects of a Plant-Powered Vegan Lifestyle

Photo by Robert Lukeman on Unsplash

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.   

(To read more about my vegan journey, check out my blog article:  How Veganism Inspired Me to Find My Voice.)

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.

To listen to the full interview, check out The Healthy Lifestyle Solutions Podcast.

(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.

Key Practices for Creating a Healthful Vegan Life

Colorful salad with tomatoes, bell peppers, and arugula
Photo by Sara Dubler on Unsplash

“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.

7 Tips for Inspiring Others toward a Plant-Based Lifestyle

Vegetables, chickpeas, and pita in a blue ceramic dish
Photo by Edgar Castrejon on Unsplash

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.

5 Ways Veganism Transformed My Life

brilliant sunset over dunes and ocean
Photo by Angela Crawford, Cape May Point, NJ

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?

I read everything I could, filling my Kindle with e-books on vegan topics.  Through my research, I learned about the healing benefits of a plant-based diet for many diseases that plague Western society. I also learned about the devastating effects of animal agriculture on the planet.

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.

Recent visit at Farm Sanctuary

3. Greater peace 

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.

Enjoying a Vegan Thanksgiving

Wild turkey with beautiful plumage
Photo by Randy Fath on Unsplash

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” oneFarm 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.

Vegan Abundance

Eat Delectable Food, Improve Your Health, and Save the Planet

Colorful vegetable dishes
Photo by Ralph (Ravi) Kayden on Unsplash

“What do vegans eat anyway?” 

Before I became vegan, I viewed veganism as a lifestyle of restriction.  I could not imagine what a vegan would eat, or how they would have enough to eat.  It was challenging enough for me to navigate daily food choices with my fairly standard American diet.  Choosing what to eat was confusing and burdensome.  I rarely cooked, and when I did, I had a limited and repetitive repertoire.

I became vegetarian after learning about factory farming and the treatment of animals.  I realized I would never want a dog or cat to be placed in those conditions, or go through that suffering.  Why was it okay for a pig, cow, or chicken?  When I made the choice to give up meat, and ultimately all animal products, I determined that I was going to learn how to thrive with this new lifestyle.

I learned to cook, one recipe at a time.  Starting with a roasted red pepper and spinach lasagna, I tried a new recipe each week, until I built up a foundation of menu items.  I tried new spices, condiments, and a palette of delicious ingredients.  I learned creative ways to make food taste delectable.  I learned to intuitively adjust recipes for the best flavor, taste, and texture.  Cooking became an expression of creativity and artistry, something I looked forward to each week.    

In contrast to my previous perceptions, becoming vegan turned out to be an experience of abundance and fulfillment. 

I felt lighter and more energetic with my plant-powered cuisine.  I discovered that whole plant foods, such as fruits, vegetables, legumes, whole grains, nuts, and seeds are high in health-promoting nutrients and fiber, low in saturated fat, and have no cholesterol or animal stress hormones.

Along with the health benefits, I experienced an emotional and spiritual lightness with my choice to eat compassionately and sustainably. 

I learned that for each day I followed a vegan diet, I could save 1500 gallons of water, 45 pounds of grain, 30 square feet of forest, and reduce my carbon footprint by 50%Not to mention saving the lives of animals, both farm animals and wildlife.  It felt great to realize that my dietary choices led to more abundance for all.  (For more information on the environmental impact of diet, check out Eat for the Planet:  Saving the World One Bite at a Time by Nil Zacharias and Gene Stone).

My experience is shared by many vegans, who express that they feel lighter, freer, and have more food choices than they ever thought possible.  As we free our mindset from familiar dietary routines, new realms of possibility open up.

Ready to enjoy vegan abundance? Here are some suggestions:

  • Optimize your health and energy by including a variety of whole, unprocessed plant foods, including veggies, fruits, legumes, nuts, seeds, and whole grains.  The more variety, the more positive impact on gut health and overall well-being.
  • Try out new recipes, starting with one recipe a week.  You can find a multitude of recipes on-line as well as in a number of amazing vegan cookbooks.  Check out my resource page for cookbook, website, and recipe suggestions.
  • Veganize your favorite meals.  Anything you enjoy can be made vegan, whether you prefer to cook with whole foods, or want to try out the vegan substitutes at the supermarket.
  • Try soups, stir-fries, casseroles, curry dishes, salads and power bowls, quesadillas, enchiladas, pizza, cashew-based cheese sauces, and yummy vegan baked goods.  Consider foods from a variety of cuisines.  The options are endless!
  • Visit your local farmers market, or try planting your own vegetables.
  • Share your favorite vegan dishes at social gatherings.  (Just be sure to bring enough!)
  • You can have your (vegan) cake and eat it too.  Whether you want to enjoy a few squares of fair trade dark chocolate, or wish to make delicious cookies, brownies, or cake for a special occasion, there are great plant-based options, free of dairy and eggs.  (For the most decadent—yet easy to make—vegan chocolate cake, try this recipe from Moosewood Restaurant).
  • When you want to enjoy eating out or take-out, there are increasing vegan options available. If you are not sure if a restaurant has vegan options, call ahead. Happy Cow is a great resource for finding veg-friendly restaurants when you are travelling.
  • Bring full awareness to the tastes, flavors, and blessings of abundant, delicious food through mindfulness and gratitude practices.  (A great book to support mindful, plant-powered living is The Mindful Vegan by Lani Muelrath).

With the world problems we face, including the COVID-19 pandemic, the epidemic of chronic medical conditions, division and injustice, and environmental crises, it is easy to become discouraged and think there isn’t anything we can do.  However, when we embrace a vegan lifestyle, we can positively impact our health and emotional thriving, and the well-being of animals and the planet. 

As vegans, we bring a message of compassion and care for all beings, to a world sorely needing this.  And we enjoy the abundance of nourishing, delicious plant foods, along with the peace that comes with eating healthfully, compassionately, and sustainably.

Angela Crawford, Ph.D. is a psychologist and transformational coach. She is passionate about empowering people to create lives that nurture body, mind, and spirit. 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.

Flourishing Emotionally with Plant-Powered Nutrition

Photo by ja ma on Unsplash

Many who choose a vegan diet are aware of the benefits for improving physical health and reversing diseases.  We’ve read the China Study and How Not to Die, watched Forks over Knives, and may have personally met people who reversed heart disease, diabetes, or cancer through a plant-based diet.

When I became vegan, I wondered if a plant-based diet also had an impact on emotional health.   As I dove into the research, I discovered that the same plant-strong diet that contributes to a healthier immune system and that lessens risk of many medical diseases is also helpful for improving our mental and emotional states.

Increased rates of depression and anxiety during pandemic

According to the National Institute for Mental Health (NIMH), 7% of the U.S. population experienced an episode of clinical depression in 2017.  Rates of depression in the U.S. increased more than threefold following the onset of the COVID-19 pandemic in March 2020.  Levels of anxiety and stress have also escalated during this pandemic.  Increasing numbers of people are seeking mental health treatment due to these challenges.

Lifestyle, nutrition, and emotional well-being

How do we address emotional difficulties such as anxiety and depression? In addition to professional treatment, such as psychotherapy or medication, there are many lifestyle practices that support improved mental health.  For example, exercise and meditation are well-known for reducing depression and improving mood.  Social connections and engaging in pleasurable activities are also beneficial for thriving emotionally.

However, it is easy to overlook the impact of nutrition on mental health. And yet, should it surprise us that the same nutrient-dense plant foods that nourish our body also support our emotional thriving?  Several studies found that individuals who ate more servings of fruits and vegetables on a daily basis reported greater emotional well-being and life satisfaction, as well as less emotional distress, compared to those who ate lesser amounts.  These studies suggest that 7 to 10 servings per day may be optimal.

In addition, a study of young adults found that those who consumed more servings of fruits and vegetables scored higher on measures of emotional flourishing, including creativity and sense of purpose, than those who consumed lesser amounts.  And the same individuals reported higher levels of these positive mood states on the days they ate more fruits and vegetables compared to the days they ate lesser amounts.

Cross-sectional studies of vegans and vegetarians found that both of these groups demonstrated lower scores on measures of depression, anxiety, and emotional distress compared to omnivores.  In addition, omnivores who were asked to eliminate meat, poultry, and fish had improved mood scores after two weeks on a vegetarian diet, compared to control subjects who continued eating meat.

In a randomized, controlled study conducted in a corporate setting, participants who were instructed to eat a vegan diet for health and weight loss not only had improved health measures, but also had decreased depression and anxiety and improved emotional well-being compared to participants in a control group who did not change their diet. 

Why does a plant-based diet help mood?  Research suggests that the nutrients and antioxidants in whole plant foods promote a healthy balance of feel-good neurotransmitters.  In addition, plant foods have been shown to be anti-inflammatory, which appears to have a beneficial impact on mood.  In contrast, meat, eggs, dairy, and processed foods are associated with higher levels of inflammatory compounds, which may negatively impact mental and emotional states.

Greater happiness and peace

Evaluating my own personal experience, I have enjoyed greater overall happiness since starting a plant-based diet many years ago.  Based on the above research, I would guess that eating a healthier, high-nutrient diet, while reducing the processed and inflammatory foods that were previously part of my Standard American Diet, has contributed to my improved mood. 

But I have discovered emotional benefits beyond the biochemical effects of my food.  Going vegan has led to an inner transformation that is so much more than merely a change in diet.  Choosing not to consume animal products has contributed to a sense of freedom and peace that extends beyond the ups and downs of daily life.

Our well-being is interconnected with the health of the planet

While there are many things in life that we don’t have control over, we can make daily lifestyle choices to support our emotional resilience and well-being.  In addition to regular exercise, meditation, and meaningful social connections, we can enjoy a vegan diet packed with nutrient-dense plant foods.  And the bonus is that in choosing this life-nourishing diet, we also contribute to a more sustainable, healthy, and compassionate world.

Note: An adapted version of this article was published March 30, 2021 in Main Street Vegan Blog.

Angela Crawford, Ph.D. is a psychologist and transformational coach. She is passionate about empowering people to create lives that nurture body, mind, and spirit.  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 eCornell.  She is currently doing research for a book on the emotional and psychological benefits of a vegan lifestyle.

Going Plant-Based: A Revelation for Body, Mind, and Spirit

Brightly colored vegetables
Photo by Chantal Garnier on Unsplash

Going vegan was the best New Year’s resolution I ever made.  To be honest, it wasn’t really a resolution.  It was more of a quest that unfolded over time. 

I discovered that going plant-based is a transformation that leads to so much more than a surface level change in diet.  It brings the joy and freedom of living aligned with deeply held values, eating food that nourishes physical and emotional well-being.  Through veganism, we begin to create the world we want to see.  We join others to become a movement seeking a world of health, compassion, peace, and sustainability.

Moving toward the values embodied in veganism holds answers for many of the challenges we face globally and collectively.  Although there is much in our world that we cannot control, we can choose to eat in ways that create positive change. 

If you have been considering a plant-based diet or going vegan, there is no better time than now.  Whether your goal is better health, enhancing your fitness, helping the planet or animals, or lessening the likelihood of future pandemics, moving toward a plant-powered lifestyle has benefits for mind, body, and spirit

Planting seeds and opening up possibility

While the shift to a vegan lifestyle can occur “overnight,” often it involves a more gradual process of awakening.  For many years, I was not ready to consider plant-based eating.  I didn’t understand why it would be beneficial.  I believed what I had been taught—that I needed meat and dairy for my health.  I didn’t know about the Blue Zones, cultures where people eat a primarily plant-based diet, and live long, active, and healthy lives free of many of the diseases that plague Western nations.  I didn’t know about Dr. Dean Ornish’s research showing that heart disease can be prevented and reversed with a vegetarian diet.  I didn’t know about the elite athletes who have thrived on a plant-powered diet. 

And I was deeply disconnected from the process of how meat and dairy products arrive in their packages in the grocery store.  I was not in touch with the toll that this increasingly industrialized process takes on its workers, or the unspeakable suffering, pain, and cruelty endured by animals bred and raised for food.  I also didn’t know about animal agriculture’s devastating impact on greenhouse gas emissions, deforestation, aquifer depletion, dead zones in the ocean, and water and air pollution.

In addition, for many years, I couldn’t imagine making healthy dietary changes.  During my teens and twenties, it was not uncommon for me to eat a huge bag of chocolates in one sitting.  Even when I stopped that pattern in my early thirties, I still ate plenty of sweets and convenience foods.

But gradually I opened up to the possibility of change.  I became more invested in health and fitness, and began to eat more fruits and vegetables.  And after eating delicious plant-based meals at a conference, I became receptive to the possibility of a meat-free diet.

Many of us initially have blocks to considering a vegan lifestyle, including fears about whether we will get all of the nutrients we need, reluctance to give up foods we enjoy, or concerns about how we will handle social and family gatherings.  How do we overcome these resistances and fears?  Most of us need a deeper reason for making this level of change.  Sometimes a health issue, something we read or see on TV, or information shared by a friend sends us into readiness to consider change.

Whatever the impetus for considering veganism, once the seeds of possibility have been planted, we need to nurture them by seeking out information to inspire and guide us.  We don’t yet need to know all the “how-to’s” but we need enough knowledge for change to feel possible and desirable.  Documentaries such as Forks Over Knives, What the Health, The Game Changers, and Vegucated, as well as books like The China Study and Food Revolution can catalyze and galvanize this discovery process. 

Awakening

Many vegans describe a process of awakening.  For some, it’s the realization that despite the confusing information in the media about nutrition, there is actually a simple answer for how to eat in a way that is healthy and nourishing, a way that makes a lot of sense.  For others, it is the realization that if we care about climate change and the environment, the most meaningful action we can take is to eliminate animal products from our diet.  And for some, it is awakening to an awareness that the whole system of how farmed animals are bred, raised, and slaughtered is incredibly inhumane.  Most of us care about animals, and are deeply concerned if we learn of abuse toward a dog or a cat, but somehow we’ve been taught to disconnect from this inhumanity when it applies to species of animals that we think of as “food.”

My awakening occurred in stages, first through watching a program about slaughterhouse workers, which increased my awareness of how meat was “produced” and the inherent violence and suffering involved.  However, for many years, I did not connect with the full scope of animal exploitation.  It felt too overwhelming.  I found myself pulled into the trance of eating in ways that were socially accepted and familiar.  Watching the documentary Earthlings dissolved any remaining ambivalence and disconnection.  Although what I saw in the film was deeply upsetting, I felt lighter, freer, and clearer afterward. It strengthened my commitment to honor my deeper knowing and values, even when it was difficult.

During this period of awakening, it can help to have support from others who are vegan, to share your discoveries and to process the feelings that come up.  There is excitement, joy, and freedom embarking on this new lifestyle, but it also can feel overwhelming and disheartening when taking in the realities of animal suffering.  Consider finding a vegan mentor or support group, such as that offered by Vegan Outreach.

Preparing for your vegan transition

When you have taken in enough information to decide you are ready to move forward, it can be helpful to set a date for making the transition.  How much time do you need?  Some people are so impacted in the Awakening stage that they literally become vegan overnight.  For others, it’s a process of taking gradual steps toward becoming more and more vegan.  This is the time to discover delicious new recipes.  Learn how to “veganize” your favorite meals, develop vegan baking skills, and try out new, healthy ingredients to stock your pantry and refrigerator.  For guidance, check out The 30 Day Vegan Challenge, Main Street Vegan, The VegNews Guide to Being a Fabulous Vegan, or The Vegan Starter Kit.

Finding your vegan groove

To stay strong in your vegan commitment, it helps to continue learning about plant-powered living. There are a multitude of resources to support you, including countless websites, on-line support groups, books, documentaries, and podcasts.   (Check out some of the resources that supported my vegan journey).  In addition, social support is key to successful, lasting lifestyle change.  Continue to build connections with other vegans, and educate non-vegan family and friends, so that they are on-board with your new way of eating.

It’s normal to have ups and downs, times of strong commitment, and times of questioning.  Have self-compassion, recognizing that it can be difficult to make a change that may be challenged by family and friends.  It takes time to learn how to adapt to the social and practical implications of this new lifestyle.

Trust that with commitment, knowledge, and support, vegan living becomes second nature.  Over time, it becomes part of our identity, and for many of us, it is also part of our contribution to the greater well-being of all beings and the planet.  It goes beyond being a diet or lifestyle, connecting us with a deep sense of meaning and purpose.

Awakening to our highest values is an act of courage and inner transformation.  We are freed from bondage to unhealthy foods as we eat life-nourishing foods.  We embark on a path of self-discovery that frees us to be our authentic selves and to discover and express what truly matters to us.  And as we do so, we contribute to a more sustainable, just, and compassionate world.

Angela Crawford, Ph.D. is a psychologist, transformational coach, and vegan lifestyle educator.  Her work includes coaching those who feel called to help others, animals, and the planet, empowering them to discover and share their gifts, express themselves authentically, and live in ways that nourish body, mind, and spirit. She also writes and teaches about thriving emotionally with a plant-powered, vegan lifestyle.

Vegan Thanksgiving

Colorful wild turkey with full plumage
Photo by William Stark on Unsplash

My past Thanksgivings were centered around a feast shared with loved ones, in which a turkey was the central part of the meal.  When I adopted a plant-based diet nearly 14 years ago, it changed how I view Thanksgiving and what this holiday means to me.  I still look forward to the shared meal with family.  But now I see the true meaning of Thanksgiving 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” oneFarm 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 who live at the shelter.  Farm Sanctuary sends a certificate that includes the picture and story of your adopted turkey. 
  • Visit the Celebration for the Turkeys (also offered by Farm Sanctuary).  In past years, it has been an in-person celebration, where guests ate a vegan meal, and served a meal to the turkeys as well.  This year, the celebration was held virtually.   Check out a video of the festivities here.
  • Enjoy an abundant feast from the plant kingdom.  For Thanksgiving meals shared with family, I like to create vegan versions of traditional favorites.  This year, my husband and I will be contributing roasted garlic mashed potatoes and parsnips; mushroom gravy; cornbread stuffing with mushrooms, nuts, and dried fruit; cranberry-orange relish; and chocolate pecan 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.  I personally find that I am full and satisfied with all the great home-cooked dishes, so I don’t always include this.  But these options can provide a satisfying centerpiece to replace the turkey.
  • 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 the reason I have stayed plant-based is due to compassion for all sentient beings.  According to a 2017 statistic, approximately 45 to 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 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.  And 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.  While we may be more limited in our social contacts (and our finances) this holiday season, we can still find meaningful ways to give back.  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, 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!

Angela Crawford, Ph.D. is a psychologist, transformational coach, and vegan lifestyle educator.

To learn more about my plant-based journey, check out this article.

For vegan resources, book suggestions, and websites, check out my resource page.

Navigating Social Challenges on the Vegan Path

Photo by Paulette Wooten on Unsplash

I was at a birthday gathering with my husband’s family only a couple of weeks after going vegan.  After several years as a vegetarian, a series of awakening experiences led me to adopt a fully vegan lifestyle.  But it was still new to me.   I was still coming to terms internally with all that I was learning.

I found myself at a loss – how do I graciously decline the birthday cake, without making a big scene?

I was committed to this path, but I was still processing everything I had learned….about dairy cows, egg laying hens, and the cruelty inherent in the animal “products” we use in daily life.  I didn’t feel ready to verbalize any of it – especially at a birthday party.

I had been vegetarian for 12 years for ethical reasons, and my decision to not eat animal flesh had been accepted by my loved ones.  From early in my vegetarian journey, I limited dairy and eggs, primarily eating them only in social situations.  But after opening my eyes and heart to the many forms of cruelty to animals, I committed to living as compassionately as possible in my choices of food, clothing, cosmetics, and household items.

And now, as I approached the birthday gathering, so soon after my vegan decision, I wondered how I would handle the inevitable cake made with eggs and dairy.  Even though I was deeply committed to all that veganism represented, I couldn’t say the “V” word.   I found the word “vegan” frozen on my lips. 

I wondered why it was so hard to say it aloud to people in general, much less my loved ones. It seemed that it shouldn’t be so difficult.  But, in reflecting, I realized that I was still overwhelmed by what I had learned:

  • The lives of dairy cows, so far removed from the bucolic scenes shown on milk cartons
  • The reality that cows don’t just “give” their milk—it’s meant for a baby calf, who is taken away soon after birth
  • The crowded and cruel conditions for commercial egg-laying hens (even those advertised as “free range”)
  • The slaughter process that is the end fate for all of these animals

All of these images still burned deeply in my mind.

I didn’t know what to say or how to explain it to others. I didn’t want to ruin the party. I didn’t want to stand out and be different. I didn’t want to make things difficult for others. I didn’t want to come across as judgmental. I didn’t want to be judged by others who didn’t understand veganism.

At that particular birthday party, I was not yet ready to speak up.  With my husband’s support, I managed to avoid eating the cake, and no one else seemed to notice.  However, while I succeeded in abstaining from the non-vegan cake and at the same time avoiding potential conflict with others, I became aware of an internal conflict…between the desire to live consistently with my values and the desire to fit in socially

I realized that in order to successfully live a vegan lifestyle, I would need to develop a plan for handling social situations.

In those early weeks and months of being vegan, I found myself going through a process of ambivalence and re-commitment to my path.  I would read something or watch a documentary, and be deeply distressed about what I was learning.  But then, in social situations, I would be drawn to the path of least resistance, remaining silent.

Almost as if in a trance, I would fall back into old, familiar ways of thinking—and lose connection with my deep values and commitment.  And yet, as I observed my inner struggle with compassion, ultimately I was able to stay committed to making this change.  I realized that ambivalence and the desire to return to what feels familiar are often part of the process of lasting change.

For another social event, about a month later, I had time to prepare my approach.  I spoke to the hostess ahead of time, and explained my decision to go vegan.  I let her know that I would like to bring something vegan to the gathering.  I was anxious initially, not sure how she would respond.  But she was very supportive, and even expressed admiration about my lifestyle.

Through those early weeks and months, I learned to come to terms with my identity as a vegan.  I committed to honoring my values, even when others didn’t see what I saw, even when I felt isolated or misunderstood, even when it was inconvenient.  There was an internal transformation that was necessary before I found more ease in sharing my food and lifestyle choices with others. 

Research suggests that I am not alone in my fears about challenging the status quo. Social stigma and negative perceptions from others are very real concerns among vegans. And yet, mastering these fears and learning to speak up with others are essential to thriving as a vegan. 

Here are some tips for navigating the social waters:

  • Stay connected to your reasons for going vegan.  Most of us have been conditioned to eat animals and to view this as “natural, normal, and necessary”.  It takes time to undo this conditioning, and it takes courage to walk a new path that others may not understand.  Watching documentaries, reading books, checking out vegan websites, and connecting with other vegans will provide support and encouragement as you embark on this new way of living.
  • Recognize that your needs matter.  I had fears about being seen as difficult or demanding by eating in a way that was different than others.  Gradually I realized that my personal needs and desires mattered, too.  We help no one by negating our own well-being or deeper values.
  • Identify the situations that are most challenging for you and develop an action plan.  Social events, travel, and eating out can be difficult for new vegans.  Rather than leaving it to chance, or figuring it out in the moment, be proactive in planning a strategy.  For example, instead of hoping there will be something you can eat at that social event, bring delicious vegan food you can eat and share with others.  When eating out, call ahead or take the waiter aside to ask about vegan options.  When travelling, bring healthy snacks, just in case. 
  • Find the right time and place to share your veganism with others.   Not everyone will be open to your discoveries about animal cruelty, or about the health or environmental benefits of plant-based eating.  And sitting at the dinner table is not the best time or place to share these discoveries with others. Consider sharing about your veganism prior to the meal or gathering, or in a private conversation at another time.
  • Learn good communication skills.  Beyond Beliefs, by Dr. Melanie Joy, is an excellent book about initiating constructive conversations with others.  She also teaches the importance of having vegan allies, people in your life who may not be fully vegan, but who support you and stand with you in your decision.
  • Others may surprise you in positive ways.  Many of my fears about others’ reactions were unfounded.  When I shared from a place of authenticity and non-judgment, others were supportive.  In fact, it often led to interesting conversations and greater closeness, even when the other person was not personally ready to embrace veganism. Many later asked for guidance on how to eat more plant-based.
  • Bring joyfulness to your vegan journey.  Whatever your reason for going vegan, whether out of concern about animals, the planet, or your own health, there is great peace, joy, and freedom that comes from honoring your deepest values.  Rather than deprivation, many vegans experience a surprising sense of affirmation, abundance, and possibility. And this is something we naturally want to share with others.

Angela Crawford, Ph.D. is a psychologist, transformational coach, and vegan lifestyle educator.

Need support on your plant-based journey?  Check out these resources, websites, and book recommendations for guidance and information.