While I don’t really like the word “lazy” I’ll just go with it, because so many people tell me that they are just too lazy to go plant-based or to lose weight. I think there are actually a lot of psychological reasons behind not losing weight or not going plant-based, none of which have anything to do with someone being lazy. Lazy is a convenient word to cover up a lot of emotion, but for the sake of this post, I’ll just stick with the term most people have come to use for themselves “lazy”.
The notion of going plant-based or having a lot of weight to lose can be daunting. Let’s take weight loss – we’ve been sadly taught through advertising and shows like “the biggest loser” that losing weight is going to be this horrible and difficult thing that we have to abuse our bodies, work out insane amounts, starve ourselves or drink some sort of shake or take some kind of pill to accomplish.
And as far as switching to a plant-based diet? People start looking at recipe books and see words that they have never heard of – I mean what the heck is “nutritional yeast?!”. And then you start throwing the word “vegan” around to friends and family and you get tons of negative responses to it, and you are left feeling overwhelmed and feeling like it’s just too much work.
Well, on both accounts, I’m here to help. It doesn’t have to be as hard as most people think of it, in fact, dare I say it can be a heck of a lot easier than whatever you are doing now.
Let’s start with changing to a healthier plant-based menu.
If you feel that you are lazy – I’m going to take you through the easiest way of getting this done.
1. Get a garbage bag. (or 2 or 3).
Go through your kitchen first. Plan about 30 minutes to do this. Get rid of ANYTHING that has ANY animal ingredient in it and while you are at it ANY oil (yes including olive oil or coconut oil) and anything with high amounts of sodium and next, SUGAR (except fruit of course).
So – toss the bad food out. I could go and explain why all animal foods are bad, why oil is horrible or why sodium and sugar are going to help you stay fat – but you want easy, so instead of me writing a 60 page post, just trust me and get rid of it.
Now that you have gotten rid of every thing you will need to shop.
You will need a shopping list. That is what I am here for. This is very easy now – not a lot of thinking goes into this.
You can eat :
- WHOLE grains (brown rice) or bread like Ezekiel bread.
- Beans – find the no salt added kinds.
- Veggies and fruit (as much as you’d like)
- Non-dairy milks: Go for the no added sugar ones.
- Healthy cereal: Like unsweetened shredded wheat, just ones that only have like 2 ingredients.
- Potato’s (including sweet potato’s of course).
- Corn tortillas and whole wheat tortillas
- Pomi chopped tomato’s (they are in a box rather than a can)
- Spices – lots of spices.
- Whole grain pasta or brown rice pasta
3. Make it even easier:
Buy frozen brown rice – most stores carry it and it’s super easy, pop it in the microwave and you have rice. I mean how easy is that?
Buy cans of beans – be sure there is no salt added.
Buy frozen veggies and fruits. Makes life easier.
Buy pre-cut veggies like mushrooms, greens, celery.
4. BUT WHAT ABOUT???
Read above – if you want this to be easy, just trust me, all the books I will recommend are going to say the same exact thing. I recently finished my Plant Based Certificate, I can tell you with out any doubt that there is mounds and mounds and MOUNDS of studies that can not be argued. If you’d like, I can send you all the books, documentaries, lectures and articles if you want to take the time to read it – I think that is great, but if you don’t have time, just go with it.
Let’s make it super easy, ok?
- Breakfast: cereal (one of the healthy kinds) or oatmeal.
- Non Dairy Milk
- Fruit – as much as you’d like.
- want to get fancy? add some ground flax seed. (found in the baking section)
- Snack: Fruit or cut up hard veggies. or a slice of Ezekiel bread with a sugar-less jam.
- Lunch: Brown rice, beans, chopped tomato’s, frozen greens and lots of spices.
- Snack: see above.
- Dinner: big huge salad – whatever you have in the fridge with some balsamic vinegar is generally good. Throw some chick peas on it – go ahead, get wild.
- Dessert: Fruit – or blend frozen banana and non dairy milk and some frozen cherries. It’s like ice cream.
The point is with meals is to make them simple and not that big of a deal. You can shake some spice onto anything and it will taste even better. You don’t have to think so hard about food. Have a simple grocery list, SIMPLE as in a few ingredients, and only a few places in the grocery store you have to bother with.
6. Get it delivered
You’d much rather be home watching the latest episode of Glee than out figuring out what you need to buy to eat. So many grocery stores do delivery. And it’s CHEAP like 7 bucks, that is way worth your time.
So get online while you are in the middle of a commercial or in the middle of work and make your grocery list and get it delivered. How much easier could that be?
I just found out about this great service through Dr.Pam Poppers Wellness Forum! You can get healthy plant based meals DELIVERED to you. I mean, what else could you ask for? Skip the gym membership cost and get home delivery on amazing meals cooked by a celebrity chef and all!
7. Amazon Prime
We have a 79 dollar per year membership for Amazon Prime. It’s 2 day shipping on anything in the prime category (which is a lot). We have ordered cereal, pomi tomato’s, eden organic beans, you name it. It comes in 2 days, to the front door, even if you order 50 cans of beans.
8. Pre-make food
Buy a big huge bag of potato’s (sweet or whatever makes you happy) cook them all at once during American Idol or while you are working way too late at home or while the kid is napping. You now have a potato anytime you’d like – throw on some beans and greens and you have a meal.
9. Going out to eat.
Ok, you won’t be the envy of your friends on this, but who cares, you are getting healthy, avoiding things like getting a disease that will cause amputations – deal with it.
Going out can mean some hardship, but you can do it. Glance the menu find things like baked potato and steamed veggies or brown rice or beans. You don’t even have to look at the menu, ask the waiter “hey can I just get a plain baked potato, a side of veggies and beans?” chances are they will help you out. Or, maybe whole wheat pasta and veggies and a plain tomato sauce. Or corn tortillas, rice, veggies, beans and salsa. It’s not super fancy, but it is easy and it can be done.
Don’t let eating out get to you and don’t let it be a reason to slip into your previous habits.
10. Get it all of your system and then you don’t have to worry.
I have a ZERO tolerance when it comes to cheating. I have this because I know how the brain works and I know that if most people allow “ONE” thing, like ONE cookie, that’s it – change of behavior is over. Plan on being grumpy for a few weeks, but once all of the addictions are out of your body, you won’t have all that temptation anyway. Be hard-core about the first 2 months, make it easy, but make it stick.
11. What about working out?
Well, you have a couple of options. First option – don’t work out. That’s right, I said it. The more you eat this way the more energy you will have and the more likely you will want to move. So, if you want to just wait for that – go ahead. Just be sure you are sitting out in the sun for about 15 minutes per day. But you can do that on a beach chair if you’d like while talking to your bff.
Second option: Work out for 5 minutes, 5 times per day. I’m not talking anything hard. Walk around the building for 5 minutes, walk up and down stairs, walk while you are on the phone. Move during commercials. It doesn’t have to be much – just something and in 5 minute bursts.
12. Watch Movies!
Want to just get all of the info out-of-the-way while snacking on some no butter popcorn? Watch some movies on all of this.
You can google (look on youtube) any of the following people:
- Dr. Cadwell Esselstyn
- Dr. McDougall in fact, here is a great one on dairy.
- Rip Esselstyn
- Dr. Jeff Novick
- Dr. Pam Popper
- Dr. Collin Campbell
- *just to name a fe
Want to understand being vegan?
Watch Earthlings – and I suggest not eating during it, it’s the truth, but it’s hard to watch. You can even watch it for free online:http://www.unleashed.org.au/features/earthlings/
13. How do I deal with people in my life?
If you are reading this, it’s because you want to lose weight. I’m guessing the people in your life understand that you want to get healthy and lose weight. So just tell them you want to get healthy. If you want to go into more depth tell them that you are learning a lot about how to eat.
14. What if I get bored and actually want to make some fantastic meals?
You are in luck, I’ve already searched the internet for every healthy plant-based meal for you: cleanserecipes.com
There are hundreds and hundreds of plant-based healthy and tasty meals – if you want to go down that road, great, have at it! But if you want simple, you can do simple.
You just have to decide that this is it, you are not going to mess around with measuring or fancy stuff, or even gym memberships. You are just going to change the way you eat – and you are going to do that by making a shopping list that is short and doable.
15. But it doesn’t taste good.
Tastes change over time. Your taste buds have been screwed up with a lot of junk that you’ve been putting on them. So your idea of what tastes good and bad or bland or not bland is going to have to adjust. This will take about a month-six weeks. Just go through it, be bored with food if you have to, but know that in the end a baked potato will taste like that fancy meal you had out somewhere. Just let it happen and don’t mess with your brain or your taste buds while they are trying so hard to change.
16. This still seems hard.
I almost lost part of my leg to diabetes – that would have been hard. I had an impossible time getting up and down stairs, that was hard. I had to pay over 500 dollars per MONTH for diabetes medicines and treatments – that was HARD. I have people write to me who are widows with small children because their spouse dropped dead from a heart attack, leaving their family behind – that is hard. I know people who have suffered through treatable cancers with surgeries and radiation – that was hard. I have seen people on dialysis 4 hours per day every day because of diabetes – that was hard. I know people who have lost limbs because of diabetes – that is hard. I have seen friends lose their parents far to early because of obesity and heart disease, that is hard.
The word “hard” is something you tell yourself because you don’t believe in yourself, because you have been told that you are not capable. Chances are you have done things far harder than switching out a few foods. You have been in a bad relationship, moved, taken a college test, had a kid, raised a kid, broke a bone, had the flu. You have done those things without thinking that you can’t do them because they are ‘hard’.
Don’t wait to make these changes when you don’t have a choice. Don’t wait till you are sitting in a doctor’s office being told that they might have to amputate part of your leg. There is no food worth that, and no excuse great enough.
Going plant-based and losing weight does not have to be hard. We’ve been taught that it is hard, we’ve been taught that it’s going to take some magic or will power or something that we just don’t have. It takes ONE simple decision – do you really want to avoid things like type 2 diabetes, heart disease, obesity, and most cancers? Once you make that one decision the rest is up to you – are you the type of person that will be healthy or not? You can do this, there are thousands of people who are doing this very thing who have fought cancer with out drugs, who have reversed diabetes and who have lost 100′s of pounds. It is completely possible, it’s just a decision that you have to make.
In the end….
Why do I have so much confidence? Because my husband and I have been doing this, living this way, learning all we can and it hasn’t been all that difficult to make the changes – and together, we’re down 200 pounds.
Make it easy on yourself, go plant-based, and get healthy.