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Last Updated on March 6, 2018

How to Go Vegan (Step-By-Step Guide from a Fitness Coach)

How to Go Vegan (Step-By-Step Guide from a Fitness Coach)

‘I could never do that’.

This is the answer I mostly hear from people once I’ve told them that I’m a vegan. And the truth is: I thought the same way before. I’ve eaten meat my entire life – like most people. Maybe I even overdid it a little bit. I’ve followed the typical bodybuilding diet, rice and chicken with nearly every meal. This sometimes resulted in over 1 kilogram of meat a day.

This is not what I would consider a healthy meal nowadays, but I’m pretty sure I wouldn’t have cared if someone told me so back then.

It’s now over two years that I’ve became a vegan and I haven’t looked back. If you want to know more about how I stay energetic being a vegan, check out my other article: How a Vegan Diet Keeps Me Energized, Mentally Sharp and Full of Drive

But here in this post, I will tell you what ‘going vegan’ really means, why it matters to you and the exact steps to take to become a vegan.

What going vegan really means

Rather than think of veganism as an identity, it makes the most sense to use it as a concept that inspires you to remove animal products from your life. Sometimes, it’s not fully clear whether a given food or cosmetics ingredient comes from animals, but you will get used to it pretty fast.

A vegetarian diet is commonly understood to forbid meat and fish, but to allow both eggs and dairy. The word vegan takes this concept to the next level, cutting out every item of animal origin. Vegan refers to anything that’s free of animal products: no meat, milk, eggs, wool, leather, honey and so forth.

Following such diet or lifestyle, as you may call it, brings three big advantages:

  1. Increasing the well-being of animals through the avoidance of their consumption (possibly a no brainer)
  2. Bettering your health by minimizing the exposure to possible pathogens (such as red meat, which is a known group-1 carcinogen)
  3. Helping the planet by reducing your environmental footprint (through the reduced CO2 emission and methane, which livestock, especially cows, produce)

No matter the degree to which you ultimately embrace the vegan concept, it makes sense to begin your transition by emphasizing dietary choices. Because the overwhelming majority of animal use associated with your life almost certainly arises from your food choices:

    How I started going vegan

    You may not believe me when I tell you that, but I loved the taste of meat. I’m not going to lie. I remember telling a friend of mine after going vegan that I’m just trying this vegan-thing out and that I’ll probably have to eat a Big Mac again soon and ‘treat myself’.

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    I was the guy eating chicken and rice out of the Tupperware, while everyone was enjoying the cafeteria lunch at work. My mother worried about me, because while everyone was busy eating dinner in our family home, I was the only one standing in the kitchen, cooking my bland turkey.

    I used to write down everything that I ate. I still have my MyFitnessPal entries from back then. Looking at them nowadays is shocking. 500 grams of low fat quark at 5am in the morning. 1 kilogram of unseasoned chicken on a daily basis.

    If you want to know the honest reason why I went vegan, the true reason for this dramatic shift – here it is: My girlfriend at that time gifted me a book called ‘Eating Animals’, by Jonathan Safran Foer. After devouring the book in less than a week and going through the following weeks of denial, I finally decided to slowly transform into becoming a vegetarian.

    After reading such horrific stories about the daily lives of animals in factory farms, it seemed like a logical next step for me. In retrospect it probably was the combination of love and the hero syndrome. I always wanted to be the one that does the right thing, even if everyone was against it.

    While I was contemplating if I should go vegan, I’ve felt like Neo in the Matrix. Choosing between living life with the bliss of ignorance or living life facing the brutality of reality.

      After making the decision to go vegan – to take the red pill – everyone in my social circle thought that I was going crazy. ‘You will lose all your muscles!’, ‘This can’t be healthy.’ and ‘You won’t last longer than two weeks.’, were things that I heard on a regular basis.

      If I wouldn’t have informed me thoroughly, I wouldn’t have been able to withstand all this negative criticism with facts and data. If I wouldn’t amassed the right knowledge before going vegan, I would’ve spitted out the red pill within a month. Or as in the Matrix – what a great coincidence – ate a traitorous steak.

        Going vegan reminds me of the crypto marketplace. Bare with me:

        I’ve made a couple thousand dollars with cryptocurrencies in the last year. Most people that I know have sold their cryptos for a loss or a minuscule profit. Because when the crisis hit, everyone has sold their stakes, disregarding the enormous potential behind it.

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        What made me able to make money of Ethereum and Bitcoin and co., was my knowledge behind the structures of the cryptocurrencies. The potential of the Blockchain, smart contracts and the problems in the financial markets that it might be able to solve. I’ve gained this advantage by reading a simple book.

        Until now this might’ve seemed like a far stretch from veganism. But you have to realize that in the life that we live in, there are very few things that are more important than knowledge.

        Is going vegan for everyone?

        A long-term transition to a healthier diet can be recommended to everyone in my opinion. But if you fit into one of these categories, you should not follow a complete vegan diet right now:

        • Pregnant women, with no experience of following a vegan diet before.
        • Suffering from a severe mental or physical illness, where your doctor is actively advising against following a vegan diet.
        • Suffering from intense stress. Like a burn-out or a recent break-up.

        If you fit into the previously listed categories, a drastic switch is not recommended in this moment as the short-term stress might harm you or others around you.

        If you still feel unsure whether or not you are fitted for the plant-based nutrition, visit a competent physician near you. You can find plant-based doctors in your area, by visiting PlantBasedDoctors.Org.

        A step-by-step guide to become a vegan

        I wrote down a step-by-step plan for you to slowly get drawn into this vegan journey. Before you know it, you’re already in a good routine.

        1. Ask yourself why you want to become a vegan

        You see me talking a lot about your ‘Why’. I can’t stress this one enough. Asking yourself ‘Why’ is so important. You have to know yourself, not just if you want to become a vegan, but if you want to live a good life. Introspection is a crucial skill that you have to develop.

        Start asking yourself the hard questions:

        • Why do I do what I do?
        • Why am I going to work?
        • Why do I want to follow a vegan diet?

        These questions will show you your motivations and give you a glimpse, of who you really are. They will also make achieving your goals much easier.

        2. Change your mindset

        My biggest ‘Why’ was simply my urgent need to live a life of self-control and integrity. I have a strong need to simply do what is right. After reading the book Eating Animals by Jonathan Safran Foer,[1]

        I first tried to reject the information and forget what I’ve just read. But every freaking time I’ve eaten a chicken, I’ve felt guilty and shameful. I knew that eating meat would give me a lot of pleasure, but I also knew that one’s own primitive needs shouldn’t outweigh one’s morals and principles. I mean otherwise you could justify rape.

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          You have to change your mindset to the point when you realize that instant gratification should not be the epitome of your life. This shouldn’t sound woo-woo, but start to look at the big picture.

          3. Be prepared for resistance

          You need to know what you’re talking about when you’re becoming a vegan. Whenever you’re swimming against the stream, you will, by the laws of physics, face resistance. The only way to withstand this resistance is by preparation.

          Next to reading my articles on Lifehack and visiting my Youtube channel, I advise you to read the following books. These books alone will give you more knowledge about healthy nutrition than 99% of the general population. The big three are:

          • How Not To Die – A book with over 2,400 five star reviews on Amazon. How to prevent our leading causes of death with nutrition. All proceeds from the book go to charity.
          • Eating Animals – The ethics behind eating animals, as the book title says. The one book that made me go vegan.
          • The China Study – A book about the most comprehensive study ever done on the relation of diet and human health. A second book on health, as the biggest argument you will get into, regarding veganism, will be about the health aspects.

          4. Set a new standard for yourself

          After fool-proofing yourself with the necessary knowledge, your main goal should be to set a new standard. And the only way you’re setting a new standard in the long-term, is by making a sustainable transition.

          Eating plant-based is normal for me. I don’t feel restricted in any way, veganism means living a more natural and ethical life for me. My diet is full of vegetables, fruits, whole grains, ‘plant-milks’, seeds and beans.

          I don’t wear fur nor any other animal skin. Not because I don’t have to, but because I don’t want to. I mean: I’d rather consider the place where I live, love and laugh a garden, not a cemetery.

          Going vegan also means saying no to immediate gratification and taking a look at the bigger picture. Going vegan signals self-control.

          By going vegan you’re setting your own gratification aside for the bigger picture. Be it for your health, the planet or the animals. You’re setting priorities and you show that you live a life of principles.

          5. Analyze your eating habits

          People often tell me that they have never eaten anything vegan. Which is of course complete bullocks. If you’ve ever eaten a banana, you’ve eaten vegan food. Chances are you’re already eating vegan to a pretty high degree.

          To find out to what degree, write down how your current eating habits look like. This may be tedious but this is golden. What do you eat from breakfast to dinner? Once you’ve figured out what you’re currently eating, you can think about how you can better your eating habits.

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          To make keeping track of your daily diet easily, I recommend you to use the app MyFitnessPal. It’s free and easy-to-use.

          6. Eat more whole-food, plant-based foods

          Instead of advising people to stop eating what they’re currently eating, I like to advise them that they should simply eat more of the good stuff. Research has shown that people even lose more weight when they’re advised to eat more veggies instead of being advised to eat less sweets. If you’re eating brown rice, broccoli and chicken for lunch right now, I’ll advise you to simply double the portion size of your broccoli and rice, while keeping the chicken portion the same size.

          After some time you’ll crave healthier and healthier foods. Making it far easier to eat good nutrition. You’ve developed a habit before you know it.

          If you want to know more about vegan foods, check out my other article that gives you 40+ vegan recipes ideas.

            7. Buy vegan alternatives

            After you’ve analyzed your eating habits, highlight the meals where you’re currently eating non-veggie. Meals containing meat, dairy, honey and cheese.

            Buy vegan alternative foods for these meals. Nowadays these vegan-foods can be found in nearly every supermarket. It’s absolutely easy to find alternatives. Like cheese on your pizza? Guess what, there are vegan alternatives for it. Always liked eating grill ribs? Yes, there are vegan grill ribs available. I’m not joking, the possibilities are nearly endless.

            8. Buy vegan clothes

            This is the last and hardest part. I don’t advise you to throw your current clothes away. Instead I’ll advise you to buy ethical new clothes. Pay special attention when buying jackets and shoes. You want to stay clear from wool and leather.

            The shoes are usually the trickiest part to find while being a vegan. Here’s a guide on your shoes, which are probably the hardest clothes to buy vegan:

            Going vegan can be easier than you might think if you simply follow these proven steps. Even if it may be challenging at some point, in the end, swallowing the red pill will be worth it, trust me.

            Reference

            [1]Jonathan Safran Foer: Eating Animals

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            Florian Wüest

            Qualified and experienced fitness trainer and online coach.

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            Last Updated on January 17, 2019

            8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

            8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

            In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

            Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

            Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

            Why Is It Hard to Live A Peaceful And Happy Life?

            Our Habitat Has Become Too Technological

            The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

            There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

            How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

            According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

            Too Many People Don’t Want to Unplug

            Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

            The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

            Listen carefully:

            We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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            The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

            Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

            8 Mindfulness Exercises to Start Practicing

            There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

            Are you ready for it? Let’s go!

            1. Pray Daily

            You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

            When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

            Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

            Pray. You won’t regret it.[5]

            2. Pay Attention to Your Inner Thoughts

            A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

            By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

            Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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            If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

            This article can guide you to beat negative thoughts:

            How to Stop Automatic Negative Thoughts When You’re Overwhelmed

            3. Smile Often

            Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

            Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

            Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

            The moment that you smile unconsciously, you then know that you are truly happy.

            4. Organize Your Working Desk

            A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

            When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

            Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

            Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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            5. Celebrate Your Friend’s Victories

            I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

            Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

            What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

            6. Listen to Your Spouse/Partner

            God put someone in your life for a reason. You might as well listen to him or her.

            I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

            I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

            7. Give Yourself a Break from Technology

            You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

            How do you do that? This is my formula:

            First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

            If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

            If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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            If you score more than 35, you need to take action immediately.

            Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

            8. Go Exercise

            Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

            The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

            You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

            12 Benefits of Regular Exercise You Should Know

            The Bottom Line

            It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

            It is possible to live a happy and peaceful life. It only depends on you.

            Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

            More Resources About Mindfulness

            Featured photo credit: Lesly Juarez via unsplash.com

            Reference

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