“And God said, “Behold, I have given you every plant yielding seed that is on the face of all the earth, and every tree with seed in its fruit. You shall have them for food. And to every beast of the earth and to every bird of the heavens and to everything that creeps on the earth, everything that has the breath of life, I have given every green plant for food.” And it was so.”

Genesis 1:29-30

There is a word we use in Yoga called Ahimsa. It means non-harming.

Do what you want as long as you aren’t hurting anyone. This includes what you eat. The principle may seem pretty basic, but putting it into practice takes careful consideration. In order for your body to function properly, there are a few things it requires. The special recipe of protein, vitamins, and fats may vary depending on your body’s unique needs.

Eating right means practicing mindfulness. What does that look like for you?

One universal truth is that if we are mindful of the things we consume, this mindfulness will seep into the rest of our lives. Wanting to eat right is easy. It’s the self discipline and the ritualistic lifestyle that’s the hard part.

That’s why these 7 steps are being made available to you, so that you can embark on your own health foods journey with a solid foundation of knowledge.

While eliminating meat from your diet allows you to feel the peace of ahimsa, non-harming, contributes to the happiness of innocent animals, and sends a message of sustainability to those who follow in your footsteps, it is also an incredibly personal decision.

No matter how convincing the Netflix documentary may be, no matter how many glowing models use the hashtag #govegan, if you do not have it in your heart to commit to a vegan lifestyle, don’t force it. And if you want to try vegan food without feeling the pressure of committing yourself to it forever, that’s cool, too.

Let go of any and all expectations you have for yourself or for the people around you right now. You have to do what’s right for you. There are no shoulds and should nots. The only thing you should do is whatever you want.

What is a vegan?

A person who does not use any animal products.

Being a vegan means you believe there is a better alternative to animal products.

Jesus and Paul were both open to vegetarianism but can be seen eating fish like in Luke 24. Even they knew that eating your vegetables was essential for healing faster.

While anyone can go vegan, it’s important to seek medical advice before making any changes. Always do what’s right for you.

Doing what’s right for you means paying attention to how you’re feeling after you eat. You have to really be mindful of the nutrients you are getting, how good you are absorbing them, and what effects vegan food might have on your body.

You have to be mindful to be a vegan. However, you do not have to be vegan to practice eating mindfully.

Mindful eating allows you to create a positive relationship between food and your body. Being aware of the energy that is flowing through the food and into you.

“A yogi should practice moderation in their diet. Keep meals simplified and cook as little as possible. Eat raw and fresh foods. Take small bites. Chew mindfully and slowly. Savor the flavors on the tongue. Allow the saliva in the mouth to begin the digestive process before you swallow.”

Step 1: know why you eat

Why? - What kind of foods make you happy? Why do you want to cook? Why do you want to eat? Who is this for? Get excited about transformations in the air. Loving food is part of loving your body. You can take notes about how your body is feeling on a regular basis and gain clarity on your health goals by writing down your why. When you share your thoughts with others, you can use this as a reference. When someone asks you why you are doing this, you will know exactly why because you have written it down.

Knowing your why will give you the energy you need to move forward with your foundation of healing.

Step 2: Stability Precedes Action

Stabilize - Take inventory of healthy food you already have on hand that can be made into something delicious. One of the biggest mistakes you can make is to go out and buy a whole shopping cart full of fruits and vegetables thinking that having them in the house will encourage you to eat them. Let me save you the money right now. Use what you have and build off of your current inventory. Once you know what you already have, you can proceed to the next step. Do not plan a meal without first looking at what you have in the pantry.

Creating a stable foundation for your meal plan starts with using what you got.

Step 3: Mindful Meal Planning

Plan - Finding your own pace means making a map. Meal planning is the biggest step and it’s almost impossible to do if the first two steps aren’t completed. You have to get clear on your why, and you have to figure out what you have so that you don’t create unnecessary waste by buying more stuff.

The meal plan you create will depend on your pace if life. You can make a weekly meal plan, every other day, or just what’s on the menu tonight. Starting with tonight means taking 15 minutes in the morning before everyone parts ways to finalize dinner plans. This communication among family members can give you a headstart on mentally preparing supper for them and they can voice any objections before you’re already invested in something they won’t eat. Lead the conversation with your ideas and be ready for input.

After you understand everyone’s needs, you can even ask for help. The prep work of washing up, the shopping for missing ingredients, whatever you need can be a task for someone if they are feeling helpful. Planning for prep jobs is a part of planning the meal.

Another important part of planning your meal is factoring in the nutritional needs of you and your family.

Nobody’s meal plan is going to look the same. Just like nobody’s yoga looks the same, we all have different needs when we show up in our spaces.

It is important to educate yourself about what your specific body needs are. Including vital nutrients into your plan will allow you to figure out a completely balanced diet that your family will love.

Vital Nutrients

Protein and Amino Acids

Nutritional Guidelines suggest a daily intake between .6 and 2.2 grams of protein per pound.

Once you figure out what the protein needs of you and your family are, there are a variety of ways you can get that protein. Easy to find, plant based protein is versatile, When paired with the right vitamins, it is also a more efficient fuel for your body.

Energy from plants comes directly from the sun, water, and earth.

Why not go directly to the source?

Beans per ½ Cup

Grams of Protein

Black Beans

7.6

Garbanzo Beans

7.5

Kidney Beans

8.1

Pinto Beans

7.7

Edamame

14.3

Nuts and Seeds per ¼ Cup

Grams of Protein

Almonds

7.3

Cashews

5.2

Peanuts

8.6

Pecans

2.5

Pistachios

6.4

Walnuts

4.4

Quinoa

Hemp

Vitamin B12

Vitamin B12 keeps your nerve and blood cells healthy, prevents anemia, and makes DNA. The only reliable vegan source of B12 is found in supplements. B12 also helps us metabolize food, build calcium and maintain strong bones.

Vitamin B12 supplements should be sublingual, made to dissolve under the tongue, to better absorb the whole amount. Take the vitamin at the same time everyday for the most effective results.

You might ask yourself, is this natural to take a pill?

Vitamin B12 can be found in dirt. It’s not even an animal product and animal eaters can also be B12 deficient. Instead of eating pigs who ate dirt, I would rather eat a pill.

Based on mindfulness and concern for the future and with the knowledge that our actions today will affect tomorrow, we can decide to take a pill and also be aligned with our goal to act natural.

In nature, we get B12 from the earth on our foods and the bits of sediment in our fresh river water.

We have always been provided this vital nutrient without harming anyone.

Calcium

As we age, our bones reach a peak bone mass. At about 45 and especially in women, we can expect bone loss to speed up.

While genetics and age play a role in calcium absorption, it is important to get an adequate intake of calcium throughout all stages of life as well as take 10-15 minutes to go outside and get vitamin D on your skin. The natural sunlight will help you fight depression and the vitamin D will help you better absorb calcium.

We need to absorb 1,000mgs to 2,000mgs of Calcium everyday. How much calcium doesn’t matter if you’re not properly absorbing it. Getting Vitamin C from sources like oranges will aid in the absorption of Calcium in your body.

Unit

Grams of Calcium

1 Cup Broccoli

1 Cup Carrots

1 Cup Okra

120

2 Cups Spinach

300

1 Cup Soy Milk

290

1 Tbsp Tahini

120

1 Tofu Cube

100

1 Cup White Northern Beans

160

Iron

Iron deficiency is the most common deficiency in the world. The iron needs of a person range from 7-27 milligrams per day depending on how old you are, your gender, and if you are pregnant or breastfeeding.

Most women need about 17miligrams per day to have healthy blood flow and oxygen in the lungs. The amount will very depending on if you are pregnant or breastfeeding.

Unit per Cup

Milligrams of Iron

Kale

Spinach

Lentils

6.6

Kidney Beans

15.1

Oats

3.4

1 Bar of Chocolate

Iron is abundant in dark chocolate. This is good news for us chocolate lovers!

Omega-3

There are many opinions on how much Omega-3 a person needs in order to have healthy blood and brain function, but the minimum is about one gram each day for healthy adults.

The easiest way to get omega-3 on a plant based diet is through nuts and seeds.

Unit per ¼ Cup

Grams of Omega-3

Flaxseeds

Chia Seeds

Walnuts

Once you’ve established a healthy meal plan for the week, ensuring that it includes breaks so you don’t get burned out, you can move your ideas down the funnel and turn them into something concrete.

Step 4: Meal Prep

Prep - This is arguably the most labor intensive and frustrating part. Remember your helpers if chopping is a job they can manage. If all the work is on you, the sooner you get started on things the better. If it’s possible, include doing the dishes and clearing your prep space into your morning routine. Get things out of the freezer that need to thaw. Let things marinate/ rest. It helps to label your prepped items so they don’t feel forgotten. In the morning, after your coffee or tea, review your meal plan and do what you can to help expedite the cooking process later on.

Bake muffins on your night off so you have easy breakfasts for the work week, chop some carrots and celery to dip in hummus when you’re feeling snacky, and throw the Wunderbars in the fridge for late night cravings.

Avoid going out for instant gratification by preparing for a meal that will make you really happy.

Step 5: Kiss the Cook

Cook- Blow a kiss in the mirror, because YOU GOT THIS!!! Once you have everything prepped, fire up the grill! Have fun. Let your cooking be a form of meditation for you, not a burden you are a slave to. Enjoy the smell, color, and taste of the garden in your kitchen. Set timers if you need to. Keep landing pads ready for hot plates. Get everything exactly the way that you want it. This is your magnum opus!

Step 6: Gather and Enjoy

Enjoy - You earned it! Savor the flavors. Laugh through the failures because they are just going to make you stronger. I always feel my best after my husband and I have sat down together for dinner.

Step 7: Reflect on the Good and the Bad

Reflect - What worked? What didn’t work? Is there anything you want to do differently?

We can learn a lot from our mistakes. In moments of pause and reflection, we can do our best creative thinking. Remember to take it easy on yourself if things didn’t turn out exactly as you had planned. Having unrealistic expectations can be just as damaging to our long term health as not giving any effort at all.

Don’t forget to journal! The only way you will know if something is working for you is if you record it in your own handwriting. It takes practice, but keeping a consistent diary will turn a sudden reflection into an eternal epiphany. Shoot for zero waste. Make happy plates or brainstorm ways to give your leftovers new life. If you have leftovers and meals planned for tomorrow, you might consider adjusting your meal plan so things don’t spoil. If your husband is like mine and he doesn’t like to eat the same thing twice in a row, schedule in the leftovers between lunches and dinners so things don’t go to waste and everyone is happy with the rotation.

Conclusion

No matter what diet you follow, educating yourself about what you’re eating is . Read the label. Look for fresh, unprocessed foods in the grocery store. Save a spot on your plate for greens every meal. Snack often. And have fun! Not all of us grew up with chefs for parents, so managing a kitchen can be a little stressful. It’s totally normal to want to give up, but the rewards for sticking with your ahimsa diet are priceless.

salad in a jar:

1 T vinaigrette

1/8 C dried cranberries

1/8 C pumpkin seeds

1/2 of a pear

2 cups Spring Mix

Source: Vegan 4 Life, everything you need to know to be healthy and fit on a plant based diet. By Jack Norris and Virginia Messina. 2011 Da Capo Press Cambridge, MA

The Sivananda Companion to Yoga, a complete guide to the physical postures, breathing exercises, diet, relaxation, and meditation techniques of Yoga. By Lucy LIdell with Narayani and Giris Rabinovitch. 1983 Gaia Books Limited, London.