how to switch to a plant-based diet for better health
We are all on a health journey, whether we know it or not. For many years, I didn’t think I had to pay attention to my food because I didn’t struggle with health issues. Or so I thought. I did, however, suffer from chronic constipation and what I call “weight creep.” I was only in my early 40s and thought everything was ok. But something triggered me to look into taking action for my low energy, annoying constipation, and stubborn weight.
What I learned over the years I’m sharing here as an overview and framework you can implement in your own life! My decision to switch to a plant based diet back in 2015 was a huge decision! AND it was one of the MOST important decisions in my life and my health.
This article is all about how to switch to a plant based diet for better health & well-being in midlife, during the menopause transition or at any age.
Making the switch is easier than you think
Switch towards a more plant-based diet and you’ll save yourself time, money and frustration in the long-run. You’ll save time from doctor appointments. You’ll save money on medications and procedures. And you’ll save frustration in dealing with all that goes along with chronic diseases.
If you don’t have a chronic disease, you might want to read on anyway, because chronic disease often doesn’t manifest right away though it may be developing for years.
What about familial ties to chronic diseases like diabetes, hypertension or heart conditions? You’ll probably really will want to read this article because it gives you some key things you can do to prevent what family members struggle with.
If you already know you want to make changes to your life and have heard eating more plant foods is a good thing, then great! You’re in the right place!
But it’s not all that easy to “just do it” as Nike says. We all want an “easy button,” don’t we? I wish I could push a button and my wishes would be granted. I’d use it for making healthy meals, doing laundry and getting work done. Fact is, there is NO easy button, especially for health. We have to work at it!
The good news is that switching to a plant-based diet is similar to pushing the “easy button” if you know what to do to get started.
Age well and manage midlife health issues
Aging is a natural process. We all do it but many wind up in places we don’t want with each new birthday candle. The good news is that HOW we age is largely up to us! The food and lifestyle choices we make now affect future years.
Today’s investment of HABITS pays off years down the line. Habits are what we repeatedly do. They make our future.
When it comes to aging well, many people want an “easy button.” They might be dealing with a diagnosis or “just don’t feel like themselves” anymore. As women who hit midlife and menopausal years can attest, we start to feel lousy, gain weight, tire easily and struggle with hormone changes. But we all want it to be easy. Right?
Diet & lifestyle (not DNA) impact chronic illness most
When we hit our 40s, 50s and 60s, it’s no secret that things have changed in our bodies. But not everyone experiences the same thing. Why? DNA and lifestyle, including dietary choices, affect how we age.
According to the Center for Disease Control, About 60% of all American adults have at least one chronic condition, like type 2 diabetes, arthritis, heart disease or obesity. The prevalence of chronic diseases increases significantly with age. For the older set, more than 90% of Americans age 65+ have at least one chronic condition.[1]
Lifestyle and environment are the most significant factors in developing most chronic illnesses. While genetics contribute to many chronic conditions, the percentage varies greatly by disease.
It is often the combination of genetic predisposition and lifestyle/environmental factors that determines a person's risk for developing a chronic illness. Keep in mind that genetic makeup generally only contributes a small amount to health outcomes - only about 10%!
It’s WHAT we DO (diet & lifestyle) that impacts more significantly in our health outcomes.
That's great news because you don’t have to be part of these alarming statistics regardless of your DNA!
Your genes and risk of developing disease
When switching towards a plant-centered eating pattern, it's important to also understand your genetic makeup and the relationship with food as nutrition. You may have heard this: “Your DNA is not your destiny.” But what does that mean? And what can you do about it?
Lifestyle, environment, and other non-genetic factors like diet, physical activity and environmental toxins, play a much larger role, often accounting for 70–90% of the risk for chronic disease development. Heritability (the genes we inherit) is a smaller portion of whether we’ll age well or not. Some conditions, like obesity, do have a larger genetic component, but the fact remains that lifestyle choices determine if those genes will be expressed or not, and to what degree.[2]
Systemic inflammation is at the root of most chronic illness, and everyday how we feel. If you're low on energy, have brain fog, deal with gut issues, struggle with skin or hair issues, or have a diagnosis you don't want, the root cause may be inflammation. Everything at Second Youth Wellness is geared toward anti-inflammatory foods and lifestyle habits. If you take care of the root inflammation, you'll most likely have better health!
Switch to a plant-based diet for better health
It's easy to start if you have a framework that works
A plant-based diet can lower the risk of developing chronic diseases like type 2 diabetes, cardiovascular disease, and cancer by reducing body weight, inflammation and improving insulin sensitivity. Studies show higher adherence to a healthy plant-based diet is associated with a lower risk of developing chronic illness in the first place, as well as more than one at the same time.[3]
Big tip> Protection from developing many types of chronic diseases is often possible by the same general protocol: eating a whole food plant-based diet. This means, having a high intake of fruits, vegetables, whole grains and beans. Those foods alone aren’t enough. For optimal wellness, it’s advised to also reduce the intake of animal products, including meats, fish, dairy and cheese.
In my health coaching practice, I help clients use a framework of a whole food plant-based (WFPB) diet & active lifestyle. It's different for everyone, but together, we find what works for each of THEIR unique lives. The framework is the same. HOW it's executed varies. Make sense?
The box below outlines the WFPB framework. There are a zillion ways to execute it, and varying degrees of quality and need. For example, if you struggle with hypertension, then we can focus on certain foods. If you struggle with weight issues, we can focus on certain WFPB concepts that will help. Regardless, the WFPB framework PROMOTES good health, regardless of what your unique concerns are.
WFPB Framework:
Protection from developing many types of chronic diseases is often possible by the same general protocol: eating a whole food plant-based diet.
This means, having a high intake of key plant foods (see below).
But that's not enough.
For optimal wellness, it’s advised to also reduce the intake of animal products, including meats, fish, dairy and cheese.
Learn how: The Second Youth Wellness Method
Key Foods To Eat
Fruits
Vegetables
Whole Grains
Beans/Legumes
Mostly water to drink and/or unsweetened beverages
Make your “easy button”
So, you want to age well and live a healthy life, right? You’re wanting to eat more plant-based, but not sure what to do.
Aging healthfully doesn’t come on a silver platter. We have to put in the work. The RIGHT KIND of work. But HOW? Most people wonder what to eat and where to start. Do you too?
Do you wish you had an “easy button” to tell you what to do? Or do it for you? That’s why I’m here! I’m sort of like your “easy button” in a box, a certified health coach and Lifestyle Medicine certified coach who can help you make important changes so you can live healthier.
If you struggle with your midlife health, get coaching for personalized solutions
Having a National Board Certified Coach on your side helps you easily make important changes to your life that work. No more diet roller coasters & frustration or feeling alone & confused! You can enjoy the benefits of my specialized training in plant-based nutrition to know how to use foods for wellness and your protect health!
My clients often report feeling better in a matter of a few days, and getting noticeable health improvements in just 2-3 weeks!
If you want to lose weight, gain energy, manage menopause, stop brain fog, lower cholesterol or blood pressure, and reduce the need for medications, book a consultation to see if my coaching and services are right for you!
Now you’re probably wondering, “Where do I start? What should I eat? How do I switch to a plant-based diet for my health?”
I’m glad you asked! Read on because I have lots of great tips to share.
Consider this article a mini coaching session! ;)
Big tip> You do NOT have to go 100% plant-based to get health benefits and protection from developing chronic illness. So give these a try…
Simple ideas for switching towards a plant-centered diet
It’s probably easier than you think to make changes to what you eat, towards a more WFPB diet.
Take a look at these tips below and put some of them into action!
Reduce animal products by at least 50%. This includes meat, fish, dairy, cheese.
Increase fresh fruits & vegetables, beans and whole grains by at least 2 servings this week.
Reduce alcohol consumption by at least 50%. Increase the percentage of reduction as you’re able.
Include plant-based “swaps” which means using plant-based (or ‘vegan’) products from the store. Swap the animal-based product for the plant-based one. For example, use frozen soy-based meat alternative crumbles in lieu of ground beef, turkey or chicken in recipes.
Reduce processed foods like cookies, cakes, crackers and packaged meals. Replace them with fresh fruits & vegetables, whole grains, beans and some nuts & seeds.
Choose plant-based options on restaurant menus. Do this at least 50% of the times you dine out.
Change one meal a day to be 100% plant-based. Breakfast is often an easy option to switch to plant-based. For example, change pastries to oatmeal, or change dairy sweetened yogurt for dairy-free unsweetened yogurt and add fresh berries and nuts to the top.
Once you’ve read this list, consider what you can do in your unique life.
Hint: If you don't like broccoli, you don't have to eat it! There are a zillion other plant-healthy options out there to choose from!
Consistent habits make a difference
Positive changes in health will not happen unless the right kind of changes are made and repeated over and over and over again. Remember, aging is natural. HOW we age is up to us. Healthy habits help us age better. And that means quality of life improves too!
Tracking & planning: the key to long-term success that virtually nobody talks about
As a National Board Certified Health & Wellness Coach, and a certified Lifestyle Medicine coach, I’m all about diet & lifestyle practices for longevity and health-span. But life gets in the way. We get distracted, go back to old ways, or get resistence about the positive changes we’re trying to make.
I know this first-hand.
My kids poked fun at me for 3 months thinking my new plant-based diet (or ‘rabbit food’ as they called it) was just another one of the fad diets I was trying. That was way back in 2015! I knew the science behind it all, so I was resolute in this new way of eating, no matter what my kids said.
Now my midlife and post-menopause is under control, I have no chronic illness and have hope for a healthy future into my old age! All my years of experience, education and training I share with you here and more specifically with my clients. So take advantage of it!
4 Helpful resources to keep progressing for your health
You could scour the internet, sifting through options and weighing claims that it will work. OR you can use me as your go-to resource for your future healthiest self! Like my clients, they use the information I share in their daily lives to keep progressing on their health journey, enjoying the fruits of their efforts.
Here are some resources I offer to help you:
1. Keep going by reading through my blog!
2. Order my cookbook and enjoy healthful meals at home!
3. Buy my digital course, the Second Youth Wellness Method, and get ALL you need to know to switch to a plant-based diet for better health!
4. Book a free consultation call with me and we’ll talk about private coaching options that fit your needs.
Choices: Go more plant-based or keep the status quo
Remember, you have the power to decide. You can make habit changes starting today, one step at a time. Or you can continue on the same trajectory status quo and see what happens.
There’s no guarantee, however a plant-centered, active lifestyle has shown time and time again to protect again all sorts of illnesses, including many forms of cancer.
Taking action is up to you. Your decision can impact your health & well-being on so many levels. My hope is that you take some of these tips & ideas, tools & insight, to build the healthy future you want!
Today’s coaching question:
Q: What step will you take today for your health?
Take 5-10 minutes right now to think about the question above.
How will you respond?
What resources do you need to take action?
What are you willing to change to get the results you want?
Now, take 1 minute to write down an action step you’ll take, and go for it!
Final thoughts on switching to a plant-based diet
Finally, please keep in mind that it’s not your fault that you may be dealing with disease, or feeling lousy.
Maybe until reading this article today, you didn’t know just how critical diet and lifestyle choices are to your health. You may not have heard how positively impactful a well-designed plant-based diet is on health. And you may not have known how to start, or what options you have.
You may not be dealing with health concerns today, or they may seem small and insignificant. Remember, implementing even just a few of these ideas can help! You might be surprised at the difference in how you feel and how your blood lab work comes back!
The choice is yours.
You can take this information and leave it like a lot of things you might find on the internet.
Or you can take my years of experience, education and training and make positive changes, starting today.
What will you do for your health today?
💚Melissa
This article post was all about how to switch to a plant-based diet so you don’t have to wonder what to eat and where to start.
References:
University of Alberta. "Your DNA is not your destiny -- or a good predictor of your health." ScienceDaily. ScienceDaily, 19 December 2019. <www.sciencedaily.com/releases/2019/12/191219142739.htm>.
Hever J, Cronise RJ. Plant-based nutrition for healthcare professionals: implementing diet as a primary modality in the prevention and treatment of chronic disease. J Geriatr Cardiol. 2017 May;14(5):355-368. doi: 10.11909/j.issn.1671-5411.2017.05.012. PMID: 28630615; PMCID: PMC5466942.
