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Wow, long time no solo show right? This episode is inspired by my first ever seminar at my new gyn in Noosa QLD. As The Vegan trainer, I want to share how simple it can be to Thrive with Plants. To Live and Love a more Plant-Powered Life. I figured why not plant these seeds on the pod too!

Today, we will cover the step you do not want to miss for lasting results.

We’ll get actionable with abundant, delicious plant-powered meal ideas.

Finally, we will escape the frustrating Stop:Start approach to no results and instead lock and load Consistency even if you’ve struggled with big lifestyle change in the past.

Importantly, I intend to inject the Mindset to cultivate into each step today.

Before we get rolling with Step One,

Where we lay the FOUNDATION for your future ongoing success…

I must admit, when I first joined a gym I didn’t have a goal. I joined because my father said I should. Now this was almost 3 decades ago. I was living with a bunch of my best friends in our first flat – aptly named the cess-pit – and I’d spend most weekend nights partying late and sleeping the mornings away.

I imagine dad thought the gym would be a better use of my mornings and yet, with nothing specific and compelling to work towards the workouts did not stick and the results did not come. Truthfully I did not even know what results I was seeking.

Thrive with Plants Step One: Focus First On Your WHY.

This is the often skipped step that will pull you through those struggle street days, we all get.

It is vital you get clear and compelling here. To get our acronym on, I think of your WHY as:

What you want to achieve.

How you will feel when you achieve it, and

Your Ideal life – think of the positive impact for you and all those you love when you achieve this clear and compelling WHY or Goal.

My why is for the animals. However yours might be for your health or the planet. Or for any number of the other reasons people adopt a more plant-powered life.

• I believe animals are here with us not for us.
• I also know without your health your have nothing.
• Without the health of our planet and all those we share it with we have nothing. Your WHY, needs to be as compelling to YOU

Let’s delve into step one a little more deeply:

First: Get specific.

=> Feel better. Lose weight. More energy. They all sound good however they are not specific, measurable, achievable, relevant and time-based to use that old SMART acronym.

Myth Busting Opportunity! If your WHY is about your health this is the perfect time to let go of the limiting belief that you need animal products to be healthy. Society has indoctrinated us to believe this and in fact the reverse is true.

Perhaps you are interested in, Chronic Disease Prevention and Management? A WFPB diet is associated with reduced risks of type 2 diabetes, cardiovascular disease, and certain cancers. It improves blood pressure, cholesterol levels, and body weight.

[Side-note] In the show notes for today I will link to all my sources.

Next: Build huge emotional intensity around your WHY.

=> What you want / How it will impact / Your ideal life.

I want to live a life where my daily actions are aligned with my values of Freedom and Integrity, where I know I am doing everything within my control to no longer contribute to animal exploitation. I want to make myself proud. To live up to the evolving standards I set for myself. Every single day.

If that doesn’t resonate with you – that’s ok – you need to build the emotional intensity specific to YOU and your WHY.

Finally, What you focus on expands. So let this be positive or put another way, what you want in your life.

Think of the calm, confidence and freedom in rockin’ around in a body you love. Focus on how easy it will become to fuel your body with food that loves it back!

So far as the Mindset to cultivate? I will share mine at each step however it is most impactful if you decide what resonates most strongly with you.

The Mindset: You’ve got this. If someone can do this, anyone can do this.

I love to get actionable in these solo shows and wishy-washy goals get wishy-washy results. You’ve had a wishy washy goal in the past right?

Like I did, when I first joined a gym. To close the loop on that story – I rejoined the gym less than a year later and really haven’t stopped.

I’d love to say it was because I decided to become a personal trainer and help people achieve the confidence transforming my body gave me.

Or because I knew future Kate would understand rocking around in a fit, strong, healthy body is a powerful way to advocate for the animals and a vegan lifestyle.

It was neither of those. I met a buff dude on one of those aforementioned late nights out and saw what a little (ok a lot!) of work in the gym could do. So, vanity got me to stick with the gym – initially – however of course it has become about so much more.

Action Step One: What is driving you? Or who?

When motivation wears thin in a couple of weeks, what is the specific, compelling, positive result you would love to achieve, and how will it impact your life?

Step Two is all about.

Making this simple, sustainable and abundant… so you can: THRIVE WITH WFPB.

When I first became vegan I put so much pressure on myself to get it perfect. I was the vegetarian trainer in a gym-bro gym and when I announced I was going vegan, one of my colleagues declared: “Well, good-bye lean muscle mass!”

Of course he was wrong, however I didn’t know that then and I had a point to prove. I got super diligent researching all the micro-nutrients that might be tougher to find once you leave animals off your plate AND I aimed to hit every macro and micro-nutrient goal in every meal!

If that sounds like hard work and slightly miserable, it was!

Thrive with Plants Step Two: The Anatomy of Simple, Delicious Plant-Powered Meals.

First: Prioritise diverse, colourful, whole plant foods in every meal. Don’t be afraid of one ingredient carbs and fats.

By whole plant foods, I simply mean as nature intended. Nothing good taken out, like fibre and nothing bad added, like salt and oil.

I now eat ALL the potatoes, lentils, whole grains and fruit that I used to be fearful of 18 years ago as a low-carb-high-protein vegetarian personal trainer.

I also gleefully devour so much more of the nuts, seeds and avocado than I did as a skinny-fat teenager who thought fat gave me pimples and was, The Enemy!

Next: Focus on what you are ADDING. A happy side effect to thriving with plants is that your meals will likely become so much more diverse.

Try new foods and new cooking methods and if you hated something as a child, give it another chance! Your tastebuds and cooking skills have likely evolved.

When my dear mum went plant-based it reignited her joy of cooking. She got to recreate all her old favourites (and ours) like carrot cake, Anzac biscuits and hearty burgers, made from plants!

To help you power on past that pesky, “But where do you get your protein?” question, let me share my: 5 “S” Strategy for Plant-based Protein.

STAR: This is the main dish where the protein is the main event. Like: lentil curry, tofu scramble, tempeh tacos and black bean burgers.

SCATTER OVER: You finish your meal off with a scattering of protein pimps. Like: a tablespoon of hemp or pumpkin seeds, a 1/2 cup of 4 bean mix, a handful of crispy quinoa.

STIR THROUGH: Your smoothie, salad or stew is high nutrient value yet light on plant protein? Stir some protein powder into that smoothie or dairy free yoghurt. Stir some canned chickpeas / lentils through that salad or stew.

SIDE: The perfect chance to turn a low protein meal into a complete meal. Try: a 1/2 cup of edamame, crispy chickpeas or crispy butter beans.

SAUCE: For plant protein and delicious flavour! Try: hummus, tofu ricotta, edamame guacamole.

Myth Busting Opportunity! When I mentioned turning “a low protein meal into a complete meal” did you think, Oh yes – “But, animal products are the only complete proteins with all 9 essential amino acids right?”

Experts, including those from the Academy of Nutrition and Dietetics and Harvard Health, agree that the concept of “incomplete proteins” is outdated. They stress that plant proteins are nutritionally adequate for all stages of life when dietary diversity is maintained.

So back to The Anatomy of Simple, Delicious Plant Powered Meals…

Perhaps you start with your favourite Plant Protein (aim for 15-20 grams per meal / snack). This might look like tofu scramble or chia pudding at breakfast, chickpea tuna or hummus and falafel in your lunch time salad and a veg laden lentil curry or pasta for dinner. Hemp seeds and edamame are my lazy high protein snacks.

Now add abundant Fibrous Veg. Think of this as FREE. Eat as much as you like. All the glorious cruciferous veg like: cauliflower, broccoli, brussel sprouts and cabbage plus of course everything green and leafy and those hearty versatile favs like, capsicum, zucchini and eggplant.

Finally, Whole Food Fats. Your meal needs this to be both satisfying and delicious. Quantities will vary dependant on your goal, your current body composition and your health plus activity levels. Like my sauce recommendation with plant protein, that hummus, edamame guacamole or cashew mayo can also contain abundant whole food fats while giving your plant powered meals extra umami deliciousness.

Action step two: Start with the meals you already eat that just need a small tweak to become vegan. 

For example: The oats that simply need a swap to plant milk. The wrap you make with marinated tofu not turkey. The black bean instead of beef burgers.

The Mindset: You and your body are a team. Make yourself proud.

In Step Three we,

Escape the Frustrating Stop:Start Approach to NON-Results.

I’m sure you know the person who loses and finds 10 kilos a years? In fact, that was my dear mum before she adopted a plant-based lifestyle. She tried the grapefruit diet, Weight Watchers, low carb, the only bread diet, the 5:2 diet… some worked short term. None stuck.

They always felt restrictive and like a discipline based struggle. When you follow a “diet” that feels like you are constantly fighting YOU, it will not last. The brutal truth is that results only last as long as the actions you took to get those results last.

Thrive with Plants Step Three: Stay CONSISTENT.

Staying consistent is not about discipline. It is about out-planning your lack of discipline, focusing on impactful daily habits not just results (that often come a little more slowly than we would love) and setting your environment up for success.

First: Align your Values with your Goal / Why.

Do not skip this step! In the same way that putting the work in to get specific, compelling and positive with your WHY and How it will impact your Life, this step makes is easier – also automatic – to DO to DO that gets you results.

Those most impactful habits, (that will will cover very soon!) become non-negotiable. There is no, “Will I?” or “Won’t I?” in relation to exercise or making that high value plant-based meal choice.

I walk you through the steps to align your values with you WHY in the Plant Positive Journal, month two, and did you know version TWO of the journal is NOW available and it’s even more beautiful! You’ll find all the details via strongbodygreenplanet.com.

Back to, Aligning your Values… In brief, you first elicit the top 2-3 values most important to you. Those states you seek out. Think of where you spend your time, your energy and your money.  Perhaps: Family, Freedom, Integrity?

Then, check in with how the actions you need to take to live a healthy plant-powered life – to achieve that WHY – sit with those top values. Do they feel congruent? Supportive? In alignment?

If they do not, you don’t need to change the actions or the values. You DO need to reframe your current interpretation.

If an overhaul of your current way of eating feels like an inconvenience to your family. Or a breaking of tradition. Perhaps a little selfish? Instead, could it mean: You are leading the way, modelling to the people you love most, an approach to eating that will help you all live longer, lighter, healthier lives? Additionally, could you veganise those family favourites – so you still get to enjoy all the deliciousness – made from plants.

Moving on from aligning your values with your WHY…

Next: Set Action Based Goals (these are within your control) and track your healthy habits. Although there is nothing wrong with a weight or size based goal – it can get disheartening when the results come more slowly than expected. Action or habit based goals let you enjoy multiple wins every single day!

They are reference points for success. Proof to YOU, that you are making progress and becoming the type of person that can Thrive with Plants and can, achieve your goals. Here are a few examples however it’s best to come up with your own.

• Plan Your Day to come the night before. Perhaps my most impactful habit, that let’s me “stay on track” whether I feel like it or not and the primary way I use the Plant Positive Journal.
• Design and stick to an ideal morning routine. Ideally it is very achievable and includes stuff you look forward to! Think of the time you wake up, a mindfulness practice to set the tone for the day to come and your first delicious plant-powered meal.
• 30 minutes (or more) of daily movement.

Finally: Find your favourite plant-based meals to prep and keep in the freezer for fast deliciousness. As I mentioned consistency is not about discipline. It’s about out-planning and learning from the situations that have tripped you up in the past.

• These meals might be complete ready to go meals you prep on the weekend like curry, Sheppards pie or pasta bake.
• They could be fast meal starters you always keep on hand like vegan burgers, frozen veg and easy bought sauces / spice mixes.
• My favourite is the food prep solution where I batch cook a variety of components that can swiftly turn into a variety of meals. My current Go2’s are bean burgers, kale-slaw, hummus, vegan mayo, spicy lentils, marinated tofu and crispy quinoa.

If this sounds like effort, it is a bit, however start small and also consider: How much effort, frustration and time wasted is a Stop:Start path to zero results?

Additionally, I recommend Temptation Bundling for any new habit that feels a little UN-fun. Coined by Kathy Milkman, you simply pair a “should do” yet boring habit, with a “want to do” fun habit. Like meal prepping while listening to your favourite podcast!

Action step three: Make it easy for yourself to succeed by deciding on these three strategies, before you need them. 

• Your eating out strategy, for restaurants and at someones home.
• Easy 5 minute meal, for home and when you are out and about.
• Response to objections, how will you calmly yet effectively communicate why you are making a choice that is not yet the norm?

The Mindset: YOU are in control of how your fuel and move your body and you teach people how to treat you.

We’ve covered a lot and we’ve also just scratched the surface! To recap those 3 Simple Steps to Live and Love a more Plant-Powered Life and Thrive with Plants…

Step One: Focus First On Your WHY.

Step Two: The Anatomy of Simple, Delicious Plant-Powered Meals.

Step Three: Stay CONSISTENT.

These are all subjects I’ve covered in a multitude of solo shows and I will link to the best in the show notes for today. For now I want to finish with a recap of the The Mindset to cultivate at each step and throughout your journey to Thrive with Plants.

Your mindset is easily the most powerful force at your disposal in building and keeping that Body, that Life perhaps you thought you should be living by now, so remember…

• You’ve got this.
• If someone can do this, anyone can do this.
• You are in control of how your fuel and move your body and you teach people how to treat you.
• You and your body are a team.
• Make yourself proud.

Purchase, Plant Positive Journal Version 2 (printed and fillable PDF)

This journal and daily planner follows a twelve month format however is not dated so it is perfect to use at ANY time of the year.

Kate’s website: https://www.strongbodygreenplanet.com/

Connect with Kate across the socials: Facebook | Twitter | Instagram | LinkedIn.

That’s it for this week in Healthification.

With love and gratitude plant friends.

If you liked “Thrive with Plants: 3 Simple Steps to Live and Love a more Plant-Powered Life.” you’ll also like E670: Healthy Vegan Eating Out Tips.

If you liked “Thrive with Plants: 3 Simple Steps to Live and Love a more Plant-Powered Life.” you’ll also like E547: The Ultimate Vegan Food Pyramid For Getting and Staying Lean.

If you liked “Thrive with Plants: 3 Simple Steps to Live and Love a more Plant-Powered Life.” you’ll also like E663: Will Power: 6 Steps to Build Your Self Control Muscle.

If you liked “Thrive with Plants: 3 Simple Steps to Live and Love a more Plant-Powered Life.” you’ll also like E618: How To Stay Motivated To Eat Healthy Plant Based Meals. (Part 1)

If you liked “Thrive with Plants: 3 Simple Steps to Live and Love a more Plant-Powered Life.” you’ll also like E578: No Fuss Vegan / The Advice I’m Giving My Mum!

If you liked “Thrive with Plants: 3 Simple Steps to Live and Love a more Plant-Powered Life.” you’ll also like 527: 6 Keys To Escape The Junk Food Vegan Epidemic.