- TS-Wellness
- Jan 30
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This is a topic near and dear to my heart. Because in the beginning, which was over 15 years ago, I began my plant-based journey. The environment was a lot different than it is now. Social media had not quite caught on to this trend. I only knew one friend who was vegan and she became a life saver. She copied all of her recipes – and I mean all of them – and shipped them to me. I now had a whole lot of recipes to try safely without all of the figuring out and research. Don’t get me wrong, it was still overwhelming but at least I had a beacon of light in the fog – the recipe binder! Now I just needed to start using it.
Fast forward to today where the opposite is true. Now there is so much information out there and resources that it is entirely overwhelming to most people. How in the world are you supposed to decipher all of this content and figure out how you fit into it, and how it fits into you? My experience and your experience are both challenging. They are both about change and how to put it into action, sustain it, and thrive.
So, let me start by saying this out loud, because a lot of people need to hear it: If you’ve ever tried eating plant-based and thought, “Why does this feel harder than it should?” — you’re not failing. You’re just human. I was in exactly the same spot – just coming from it at different angle. Change is hard.
Also, the issue isn’t just focused on “where do you start” but also, more importantly “how do you keep going, how do you handle challenges, how do you accept falling, and how do you get up again.” Most people don’t walk away from plant-based living because they don’t care. They walk away because it starts to feel overwhelming, isolating, or like one wrong move means they “messed it up.” I want you to know that’s not a motivation problem. It’s more likely to be a support and simplicity problem.
I like to start out with the basics and then go from there. Let’s talk about what actually makes this lifestyle stick.
First, a big reframe: this is a lifestyle, not a diet
This is such an important point. Diets are rigid. Lifestyles are flexible. Diets have rules, timelines, and guilt. Lifestyles adapt to busy weeks, travel, stress, holidays, and real life. If you treat plant-based eating like a diet, it will feel temporary and stressful. If you treat it like a lifestyle, it grows with you. Progress beats perfection every single time. Let that sink in.
Why plant-based living feels hard (and it doesn’t have to)
Most people run into the same barriers:
too much conflicting information
pressure to be “perfect”
social situations that feel awkward
no clear plan
the constant feeling of doing it “wrong”
Add social media into the mix and suddenly everyone else looks like they have it figured out… while you’re standing in your kitchen wondering what to eat. But here is the truth. The lifestyle isn’t broken. The expectations are. Don’t throw the baby out with the bathwater!
What sustainability actually means
Sustainable eating is not about impressive meals or exotic ingredients. It means that you enjoy the food, you can afford the food you prepare and eat, you can repeat the food, you don’t need willpower every day. If a way of eating requires constant motivation, it won’t last. Sustainable habits should feel supportive, not exhausting.
Start with habits, not rules
Rules create resistance. Habits create momentum. Instead of focusing on what to eliminate, start by adding more vegetables, more beans and lentils, more whole grains, more simple, repeatable meals. When nourishing foods show up consistently, less supportive foods tend to fade naturally, without guilt or drama. You will be amazed by this.
The simplest plant-based plate (no measuring required)
A reliable, low-stress example looks like this:
vegetables (any kind)
beans or lentils
whole grains
nuts or seeds
If most of your meals loosely resemble this, you’re doing very well. No tracking. No perfection. Just a steady pattern. This example could be in the form of a soup, stew, chowder, salad, bowl, stir-fry, sandwich, wrap, casserole or even a plate. The list is endless.
No superfoods required (this is important)
You do not need expensive powders, rare ingredients, or a fridge full of novelty foods. Frozen fruits and vegetables count. Canned beans count. Simple meals count. Remember, consistency matters far more than variety. Establishing regular habits and routines are a guaranteed pathway to success.
Meal planning that doesn’t take over your life
Meal planning isn’t about creativity but rather about reducing decision fatigue. Have you ever counted the number of decisions you make in a day? Did you know that the average human makes over 35,000 decisions every day? That can be overwhelming just in itself. Add more decision making to the list and it can be a reason to stay in bed with the covers over your head. But I am adjusting for all of that. You typically eat 3 meals a day for 7 days per week. That’s 21 meals per week. I am suggesting 7-9 unique meals per week.
Here is a simple approach to what you will need in a week.
· Select 2–3 breakfasts
· Select 2–3 lunches
· Select 3 dinners
·
Rotate those throughout the week. You will have repeat meals. But you can alter then slightly if you want by adding different flavorings, spices, nuts and fruits, etc. That’s it. Repetition is not boring - it’s freeing. Restaurants repeat meals all the time. No one accuses them of lacking imagination.
Psssstttt….Repeating meals is a secret weapon
Repeating meals saves time, save money, reduces stress, reduces the number of decisions you have to make, reduces the chances you will not succeed, builds confidence, and empowers you.
You can keep the same base meal and change flavors or toppings if you want, but you don’t have to. You do you! And it will be different from person to person. That’s what makes this secret so amazing. It practically guarantees your success. Food does not need to be exciting to be nourishing. As you build confidence and feel better about your path, you may want to slowly add new meals into your repertoire.
Grocery shopping made simple
Now that you have a better understanding of the kinds of meals you will be preparing – simple, nutritious, repeatable, and low effort, you will need to go shopping for the ingredients. Preparing a grocery list is important since there are many temptations in the grocery store. Deviating from your list is easy to do. I’ve been there and done that. Don’t go to the store hungry. Understand your personal challenges and try to avoid those pitfalls.
If grocery shopping feels overwhelming, here’s a way to simplify:
start with a list
start with the outer perimeter of the store – shop the produce section
then go to inner aisles for specifics like beans, lentils, and grains
if you can buy in bulk, you will save more money
avoid processed packaged goods as much as possible, these add up in costs
head to the frozen food aisle and select the fruits and vegetables you will need
include purchasing ingredients to make a few good sauces and/or buy condiments and flavorings as clean as you can with no added unnecessary ingredients
Here’s a note: if your grocery list requires a spreadsheet, you’ve gone too far.
Yes, plant-based eating can be budget-friendly
Some of the most nourishing foods are also the most affordable like dried beans and lentils, seasonal produce, frozen fruits and vegetables, and bulk items like spices, grains, legumes, nuts and seeds. See some of my recommendations above for grocery shopping. Many supermarkets these days have organic selections and “natural” and or “healthy sections” that include many whole food, plant-based options. Just read the ingredient list very carefully to avoid added undesirable ingredients. If you use the system I recommend, where you repeat meals, you can begin to see the savings at the register. Remember, cooking once and eating twice is not laziness, it’s a time and cost saving strategy.
What about eating out and social situations?
This is probably the area where many people feel stuck. No matter how much we tell ourselves we should not care, the truth is that we do care about what people think of us. We all want to belong. We all want to be accepted for who we are. Choosing a non-mainstream lifestyle is different enough that people are going to notice and comment. That is why it is so important to fully understand your reasoning for adopting this lifestyle. You can feel grounded in your convictions. You don’t have to get defensive, but you can simply and confidently state your reasoning. And you can deflect the criticism away from you. Frankly, what you choose to eat or not eat is no one’s business.
When a social situation comes up here are some ways you can better prepare yourself. This can be applied to eating out at public venues or going to someone’s house for a gathering.
A few gentle truths:
You can preview menus ahead of time or get there early to speak to waitstaff. Remember to look at the sides menu too. Many times, they will serve steamed veggies, baked potato, side of pasta, beans, etc.
You can eat beforehand if needed, a salad or sandwich works great to reduce your hunger so you can make smart decisions when you arrive at your destination
You can focus on connection, not control – remember the reason you are there is to visit with friends and/or family. Enjoy their company and focus on the connection.
One meal never defines your health or values. Even if you deviate for a meal or two you can simply return to your healthful eating with no guilt or regrets.
You can always bring a dish, appetizer or snack to a family members, friends or colleagues house so you can eat safely and share with others.
I hope with these tips, you will think about this lifestyle as something that adds joy to your life — not anxiety.
And yes… the protein question
It always comes up. Beans, lentils, tofu, tempeh, and whole grains all contribute protein. Most people eating enough calories from a variety of whole plant foods meet their protein needs just fine. This does not need to be complicated. Remember, all protein comes from plants. That’s how elephants, rhinos and hippos get so big – by eating plants and only plants. People who eat beef and chicken don’t realize that those animals that they are eating get their protein from the plants they eat. So why not cut out the “middleman” and get proteins directly from the source.
Food affects more than weight
Balanced plant-based meals support steadier blood sugar, better digestion, lower inflammation, improved mood and focus. Think of it like this, food is information for the body, not a moral test.
Community is what makes this stick
When it comes down to it, we just can’t do this alone. Humans are not meant to change habits alone. Shared meals, classes, conversations, and supportive spaces make lifestyle change feel lighter and far more sustainable. Accountability works best when it comes with compassion. Find someone or some group or both who have similar lifestyles as you. Or lifestyles you aspire to. This can be online or in person. Surround yourself with supportive people who are on similar journeys. It makes a world of difference going to a pot luck when you know all of the food will be food that you can eat and enjoy. Or attending a class or outing where you will learn new tools and tidbits and discover new resources to aid your journey.
When things don’t go perfectly (because they won’t)
Nothing is ruined. There is no “starting over”. There is only returning to basics. Curiosity works far better than criticism. If you trip up, fall or deviate just pick yourself up, dust yourself off and take a step forward. Pat yourself on the back and congratulate yourself – you’re doing great!
What long-term success really looks like
Long-term success is wonderfully boring:
food feels normal
you think about it less
you trust yourself more
it fits your life
That’s the goal. You got this!
A gentle next step (if you want one)
If this lifestyle feels appealing but you’re not sure where to begin, support makes it easier. I created a free, gentle 7-day food plan designed to:
support calm and steady energy
nourish the gut-brain connection
reduce stress around food
work with real life — not against it
It’s food-first, plant-based, and intentionally not extreme.
👉 You can download the free plan here: CLICK HERE
(Many people know it as my Serotonin Reset — but think of it as simple food support for mood, energy, and consistency.)
Final thought
You don’t need to be perfect. You don’t need to do this alone. You just need a starting point.
And that starting point should feel supportive — not overwhelming.
Let me guess. When you hear the word exercise, you picture:
gyms
Lycra
people doing burpees who look suspiciously happy about it
And somewhere in the back of your mind is the thought: “I should probably be doing more.” Here’s the good news: One of the most powerful forms of exercise for longevity is something you already know how to do. It’s walking. Not power-walking-with-a-plan-and-a-playlist walking. Just… walking.
Why walking gets dismissed (and why it shouldn’t)
Walking has a PR problem. It doesn’t look intense. It doesn’t require equipment. It doesn’t leave you gasping on the floor. So, we assume it “doesn’t count.” Science strongly disagrees.
What the research actually shows
🧠 Walking lowers the risk of early death
Large studies following hundreds of thousands of people show that regular walking is associated with lower all-cause mortality, meaning a lower risk of dying from anything (Ekelund et al., 2019). And here’s the part people miss: You don’t need extreme intensity to get the benefit. Moderate, consistent movement works.
❤️ Walking supports heart health
Walking improves blood pressure, cholesterol profiles and blood vessel function. All of which are major drivers of longevity (Lee et al., 2012). In fact, even brisk walking has been associated with significant reductions in cardiovascular risk.
🔥 Walking reduces chronic inflammation
Regular physical activity, including walking, is associated with lower levels of inflammatory markers like CRP (Furman et al., 2019). Chronic inflammation is one of the biggest contributors to: heart disease, diabetes, cognitive decline and many cancers. Walking helps turn the volume down.
🧠 Walking helps your brain age better
Walking increases blood flow to the brain and supports areas involved memory, mood, and executive function. Studies link regular walking with reduced risk of cognitive decline and dementia (Erickson et al., 2011). Yes, your brain likes walks.
Walking and longevity: it’s about consistency, not heroics
Here’s something I wish more people knew: The body responds better to regular, repeatable movement than to occasional bursts of intensity followed by long stretches of nothing. Walking doesn’t spike stress hormones, doesn’t require recovery days, can be done daily and supports blood sugar regulation. Which makes it especially powerful in midlife and beyond.
How much walking actually helps?
Good news again: less than you think. Research suggests:
~7,000–8,000 steps/day is associated with significantly lower mortality risk
Benefits increase rapidly up to that point, then level off (Lee et al., 2019)
Translation:👉 You don’t need 20,000 steps.👉 You don’t need to “optimize” walking.👉 You just need to do it… most days.
Walking also helps something we don’t talk about enough: stress
Walking calms the nervous system, reduces cortisol, and improves sleep quality. This matters because stress chemistry ages the body faster. This is where walking quietly outperforms a lot of high-intensity exercise, especially for people already living with stress.
What walking isn’t
Let’s be clear, walking is not lazy, a backup plan or “not enough”. It’s foundational. You can layer strength training, yoga, or other movement on top of it — but walking is the base.
How to make walking work in real life
No step counters required. Try this:
walk after meals
walk while on the phone
walk with a friend
walk in nature when possible
walk when you’re overwhelmed instead of scrolling
It all counts.
The big takeaway
Walking isn’t “better than nothing.” Walking is better than we’ve been giving it credit for. It supports:
heart health
brain health
inflammation
mood
longevity
And it does it quietly, consistently, and without burning you out.
Want to pair walking with food that supports longevity?
If you answered YES, then you are in luck!
I happened to have created a free 7-day food plan designed to:
support mood and brain chemistry
calm stress signals
stabilize energy and blood sugar
work with daily movement like walking
It’s gentle, whole-food, plant-based, and designed to support the nervous system — not overwhelm it.
👉 Download the free plan here: CLICK HERE
(It’s often called the 7-Day Serotonin Reset — but think of it as food that supports calm, energy, and long-term health.)
Big takeaways (save this)
✔ It supports heart, brain, and metabolic health
✔ Consistency matters more than intensity
✔ Walking reduces inflammation and stress
✔ It’s one of the most accessible longevity tools we have
Scientific References
Ekelund, U., et al. (2019). Dose–response associations between accelerometry-measured physical activity and sedentary time and all-cause mortality. BMJ, 366, l4570.
Lee, I.-M., et al. (2012). Effect of physical inactivity on major non-communicable diseases worldwide. The Lancet, 380(9838), 219–229.
Lee, I.-M., et al. (2019). Association of step volume and intensity with all-cause mortality in older women. JAMA Internal Medicine, 179(8), 1105–1112.
Furman, D., et al. (2019). Chronic inflammation in the etiology of disease. Nature Medicine, 25, 1822–1832.
Erickson, K. I., et al. (2011). Exercise training increases size of hippocampus and improves memory. PNAS, 108(7), 3017–3022.
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