If Not Now, When?
Begin at the beginning
VIDEO HERE, TEXT BELOW
Hi, folks. Today I wanted to have an end-of-year heart-to-heart about shifting to a healthier lifestyle, because this is the perfect time to finally get off the fence and dive in. A new year is about to begin according to the way many of us measure time. There’s a sizzling, powerful energy of new beginnings in the air. Do you feel it? All the forces of the universe are lined up like the Buffalo Bills at kickoff, an unstoppable force surging forward as the ball is punted into the future.
That’s us at the start of a new year. Everything is fresh! Anything feels possible! We’re in an atmosphere of pure potential. We can begin to shape the kind of year we want by the choices we make as it begins, and then continue to make as it unfolds.
There is no better time than NOW. Not later. Right now. Resist the urge to junk-food yourself into a heart attack while you await the dreaded date’s arrival. It’s not something to dread. Every bite of garbage is doing physical harm to your body, but when you stop poisoning yourself you are going to feel so good, so fast, you’ll wish you’d started even sooner.
I suggest it’s better to begin your transition to a plant-based lifestyle right away, the instant the decision is made, so that by January first, 2026 you’re all-in.
From a spiritual perspective, there is nothing more harmful to us than believing something is the wrong choice for us but doing it anyway. Once we know better we must do better in order to feel better. It applies to everything, not just food choices.
Why everyone should make this change
Even those of us who didn’t start until age 60 will get an average of 8 years added to our life expectancy by making the lifestyle changes we discuss here. Our risk of cancer and coronary artery disease drop lower every single day we eat this way.
People who have type 2 diabetes get better so fast their doctors have to monitor their blood sugar levels closely. It’ll go so low their need for insulin or other meds might need reducing or eliminating. Ditto that with high blood pressure medications. You go for one jog on one day and your BP will be beautiful for the next 12 to 24 hours.
You can measure for yourself the differences these small lifestyle changes make in your physical health, your stamina, vitality, and well-being. Take a daily blood pressure reading at the same time every day, sitting in the same spot with feet on the floor, legs uncrossed, and your arm at heart level. Jot it down. You also can monitor your sleep with a smart watch or other app and see the vast improvements there. Make a note of your most recent cholesterol and A1-C markers to compare with your next. Testing again after three or even six months strictly whole food, plant-based—and I mean no cheat days, no ultra-processed foods, no oils, 100% all-in, with exercise—will show astonishing improvements.
Besides high blood pressure, other things that vanished for me when I switched, most within the first week or two, included chronic heartburn, an itchy, flaky scalp, snoring so loud I’d startle myself awake, feeling tired all the time, mood swings, and weird acne. Who gets acne at my age?
Here’s the thing…
Most people come to the whole food, plant-based way of life after a diagnosis. Cancer. Heart disease. Diabetes. Lupus. And many find the diagnosis shocking when it wasn’t shocking at all. It was inevitable. If you keep doing things that make you sick, you’ll get sick. Simple.
Autopsies of US children as young as 12 years old routinely show coronary artery disease already underway in them and that is 100% due to the standard American diet being touted as healthy. If you’ve been eating like everybody else in the US, you already have plaque lining the arteries around your heart. That’s a fact.
It builds over decades until your first heart attack. But for most people, their first heart attack is fatal.
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Sometimes, folks get shaken up enough to make the necessary changes after “less serious” diagnoses, like hypertension also called high blood pressure, or pre-diabetes, or high cholesterol.
Calling those conditions less serious, though, is just like saying that falling from the top of a building is less serious than hitting the pavement below. Both things are part of the same descent toward the same inevitable ending. One is not less serious than the other, it occurs first in the order of things.
If you don’t yet have a diagnosis, you will. So why wait? Why not do the things now that you think you’ll do once a scary diagnosis is made?
And if you DO already have a diagnosis, then don’t despair! It’s not too late to turn your health around. Dr. Esselstyn’s first study subjects were patients who were so far gone their doctors had pronounced them terminal. They’d been told to go home and wait to die. Some of them discuss their experiences in the documentary Forks Over Knives. All the subjects of Doc Esselstyn’s study who stuck with the plan were still alive 20 years later. Terminal patients, told they had months—got another two decades, at least. Come ON people! Nothing else can do this!
What to do right now
Put on one of the documentaries: What the Health? or Forks Over Knives or How Not to Die. Watch it in a format that can be in your kitchen and/or pantry with you, because while it runs, you have homework. You’ll be doing a kitchen clean-out.
Empty the cabinets. When you put things back, put only WHOLE foods back. There won’t be very many. Don’t panic about that, and don’t give yourself tired old excuses about not wanting to waste food. That food’s either going into the composter or the septic tank, only the route differs. Donate what’s unopened and unexpired. We should all be donating to food banks every week or two anyway, so get that new habit started.
Compost what’s already open.
White sugar is not a whole food.
White flour is not a whole food because the bran and the germ have been stripped from the grain, leaving only the endosperm. It has to be “enriched” with synthetic nutrients because all its natural ones have been removed.
White rice and white pastas are not whole foods for the same reasons.
Ultra-processed foods such as Impossible or Beyond burgers or nuggets are not whole foods.
Most breakfast cereals are not made from whole foods. A whole-food breakfast cereal’s ingredients list would be, “Rice, corn, barley, dates,” for example.
Most canned soups are not whole foods. They may contain some whole foods but they also contain parts of foods.
Oils and spray oils are not whole foods. They might be made from plants, but not the whole plant. Olive oil is the fat from an olive. Not the whole olive. All the benefits of 1 tablespoon of olive oil, so touted in the Mediterranean Diet’s enviable PR campaign, can also be gained from eating just 8 olives. And you’d also get a boost of fiber and other nutrients. I repeat, oils are NOT whole foods.
Jiff and Skippy and Peter Pan peanut butter are not whole foods. They are sweetened and have the very worst kind of oil—hydrogenated vegetable oil—added. I can’t fathom why. Peanuts have tons of their own self-contained oil.
Teddy Bear brand peanut butter IS a whole food. Its ingredients list is as follows. Are you ready? Here it comes. You might need to write this down. Drum roll, please…
“Peanuts”
I know, shocking, isn’t it?
Empty the Fridge
The cheese has to go. So does the butter and the margarine made with the cancer-causing dairy protein casein and other parts and particles taken from cow’s milk. If you still have meat or processed meat in there, that will go, too. It’s hard to donate animal flesh because it’s decomposing from the moment the animal’s heart stops beating, and so the expiration dates are very short. Maybe take it out to the back yard and give it a proper burial.
Non-dairy creamer is not dairy-free. Isn’t that a hoot? It has milk ingredients but is mostly oil and sugar. There are plant-based creamers, but most have oil and all have sugar. They are not whole foods. Get a frother/foamer. You can make a mountain of sweet foam from plant milks, and they’re not only better for us than creamers, they’re more fun and taste better. And you can add a sprinkle of sugar, some peppermint or vanilla or cinnamon or hazelnut flavoring, and it’ll be perfect.
I can’t think of what else you might have in the fridge—it’s been 5 years for us. Ummmm, eggs, I guess. Bye, eggs! Hello tofu. And then there’s mayo, and other condiments. Check the ingredients, trash if necessary. I know it feels wasteful. But eating it, so it won’t be wasted, is trading away precious moments of your life.
Besides, entire fridge is about to become the veggie drawer. I actually bought a little glass-fronted mini-fridge designed to hold beverage cans. I use it for fruit, because I couldn’t fit it all into the main fridge with all the veggies.
4. The Restock
*Buy plenty of potatoes, sweet potatoes, carrots, beets, winter squash, turnips. These are the starches that will keep you full and satisfied.
*Buy plenty of green leafies like spinach, Swiss chard, beet greens, arugula and other greens that are not lettuce. The lettuces are less nutritious.
*Buy plenty of of cruciferous vegetables such as broccoli, cauliflower, cabbage, Brussels sprouts, artichokes, and so on.
These veggies produce nitric oxide in your bloodstream, which is like releasing scrubbing bubbles on your coronary arteries.These vegetables actually heal and repair the blood vessels and remove plaque that hasn’t yet calcified, if you eat enough of them. Enough being 5-6 servings per day. A serving is 1 cup raw or 1/2 cup cooked.
*Buy a bunch of other frozen veggies like peas, corn, carrots, black eyed peas, green beans, wax beans, anything and everything veggie. Frozen greens are way easier to use than fresh and save a lot of time. The only kinds they have where I shop are collards and spinach and I buy them every week and eat them every single day.
*Stock up on oil-free, no-salt-added veggie stock or better yet, save your veggie scraps in a bag in the freezer, and boil them up to make your own broth once a week or so. On store-bought broth, always check ingredients. Some brands have suddenly started adding oil, out of the blue.
*Get a bottle of reduced sodium tamari. It’ll be where the soy sauce is. This is a secret flavor booster.
*Get a package of nutritional yeast, probably where the Bob’s Red Mill grains are kept, or in the bulk bins. It's dry flakes that taste like a mild version of cheesie poufs powder. You know, cheese puffs, Jax, cheese twists, those? It’s nutty and cheesy. It adds a lovely umami richness to soups, stews, tofu, just any dish, and brings a big boost of B12 with it. It will also thicken almost as nicely as flour, without the lumps.
*Get some rolled oats, the old fashioned kind, or steel cut.
*Buy some whole grain pasta, like macaroni and spaghetti*Get some brown rice or other whole grain rice. I’ve discovered a whole grain texmati rice that’s excellent, almost as light and fluffy as white rice.
*Buy some other grains. Try barley or quinoa or both!
*Other items you’ll want include are real maple syrup, dates, raw sugar, whole grain flours, and some nice balsamic glaze as a salad dressing.*Buy lots and lots of beans; black, white, kidney, pinto, garbanzo. If you buy them canned (way easier prep) aim for reduced sodium or no salt added.
*Get some lentils, dried or in cans. Lentils are a superfood.
Get some plant milk. You’ll try several, study the benefits and taste of each, and develop your own favorite for your own reasons. I go with soy.
*Get some Ezekiel bread (and English muffins) in the freezer section. Another acceptable bread is Dave’s Killer Bread, rolls, and bagels (check ingredients as different flavors have differences.) The rule with breads and rolls is whole grain with no eggs, dairy, or oil. Sourdough bread is included on the plan even if it’s not made with whole grain flour, because the benefits of the fermentation outweigh the harm of the stripped down wheat.Browse the recipes here and over at ForksOverKnives.com where were are hundreds—but take care as they’ve begun allowing oil in some recipes. The website is not being run by the same folks as the researchers who pioneered the lifetyle talked about in the documentary by the same name.
PLAN YOUR MEALS in advance. It’ll be far easier if you do.
My Top Tips
It’s helpful if you decide to have the same thing for breakfast most days, and leftovers from dinner for lunch most days. Thinking of what to make for each meal is the most time-consuming part of the whole thing for me.
I have my own version of Ann Esselstyn’s warrior oats for breakfast every morning, getting in all my servings of greens/cruciferous for the day in one meal. I’ve talked about this before and everyone thinks I’m crazy, but I am addicted.
[Warrior Oats sidebar: 2 cups of frozen greens, about 3 artichoke hearts, 1 stalk of celery, around 2-3 large mushrooms, 1/2 teaspoon each of poultry seasoning, garlic powder, onion powder, turmeric, and ginger. Grind pepper atop the turmeric. Add 2 cups of water. Boil for 15 minutes then add 1/2 cup oatmeal. Cook until done. Pour into large bowl and stir in 1/4 cup nutritional yeast.]
Prior to discovering Ann’s Warrior Oats, I still had oatmeal each morning, packed with berries and a banana and some flaxseed meal.
On weekends, we have blueberry pancakes or French toast or a tofu scramble with veggies, but many times when we do that, I miss my warrior oats so much that I make ‘em for lunch.
So that’s tip 1, same thing for breakfast most days, and leftovers from dinner for lunch most days. Huge time-saver.
Tip 2 is batch cooking. Make large batches of chili, goulash, pasta and sauces, soups, stews and the like, so you don’t have to cook as many times per week. Make a big batch that covers you for two or three dinners, plus a couple of lunches, and you’ll save a lot of time.
Tip 3 is variety. If you shoot for 20 different fruits, veggies, grains, and spices every day, you can rest assured you are getting all your dietary requirements including vitamins, minerals, and plenty of protein. The only supplement needed is a daily B12, but everyone should be getting that, meat-eaters included.
Also, take a daily D3 during the shorter days of the winter months, unless you live on the equator. We get our D3 from sunshine.
There’s really no getting around the cooking aspect of this lifestyle, so you’re going to have to dive into that, too. Learn to cook without oil or sprays (just get the pan good and hot. It’s incredibly liberating. (Here’s a video demo.) Few pro-chefs can do it. But you and I can.
Meal Prep Basics
Begin with the starch—something filling like rice, pasta, quinoa, barley, white potatoes, or sweet potatoes.
Add the flavors—This is where sautéed peppers, onions, mushrooms, garlic, and maybe some corn go in.
Include cruciferous—add broccoli or cauliflower florets or a cup or two of chopped greens to the mix.
Boost the protein—The above is already about 10% protein (all plants have protein) so you’re good to go. But for the protein worry-warts out there, you can dump in a can of black beans, drained and rinsed, or lentils with all the other veggies.
We only need 8% to 10% of our total calories to come from protein. For calculating, protein has 4 calories per gram.) Here’s an entire post about protein.
Herbs, spices, other flavors—Sprinkle in turmeric, garlic powder, onion powder, and maybe some Cajun seasoning blend. Or for a lighter flavor, I’ll use thyme and bay leaves with a little oregano.
Serve—if not watching fat, sprinkle sesame seeds over the top.
See how easy? Just cook a bunch of veggies, together or separately, season them up, and serve over a rice, pasta, or potato base.
Weekends—On weekends, I make a batch of healthy cookies (my oatmeal raisin are the healthiest) and a big batch of food such as a soup, stew, or casserole—something to last.
I also dice up some extra firm tofu and put it to soak in a marinade of 1/3 cup each reduced sodium tamari, balsamic vinegar, and vegan Worcestershire sauce plus a shake or two of liquid smoke. I soak that overnight, turning the bowl frequently. Then I drain off the liquid and bake the tofu on a baking sheet with a silicone liner for about 11 minutes at 400º.
When we have our big giant salads for dinner, that tofu is the protein source. There’s always enough tofu bites leftover for hub’s lunchbox the next day.
Another weekend task is soaking the cashews. I cover a cup or two of cashews in water and soak them overnight. The next day I drain and blend them into cashew cream, adding back in just enough water to get the consistency I want. During the week, I use this cream the way some would use mayo, adding it to macaroni or potato salads, or as the base for a mac & cheeze, or for making spreads for sandwiches. I even use it as a base for frosting.
I do not like to start my week without both tofu and cashews soaked and ready to use.
You’re going to develop your own go-to meals, recipes, weekend habits, shortcuts, and downright brilliance where food prep is concerned, I guarantee it.
Nobody in your circle will be as healthy as you are, and you’ll probably drag your family into this with you, because that’s how we veg-heads roll.
It’s not as hard as you think it’s going to be, I promise
The hardest part is just making the decision to do it. Cut out the animal products. Cut out the oils and sprays. Cut out the ultra-processed frankenfoods. What’s left is the good stuff.
Eat real food. Eat plants. You won’t even believe how rapidly you’ll feel the difference!
Getting off our butts is just as important!
We must move our asses more. Even just walking for an hour a day on my treadmill made a huge difference for me. Adding that alone dropped my total cholesterol an additional 22 points in eleven weeks, and I dropped another ten pounds in the process. That’s the length of time it takes to watch one TV program or listen to a few chapters of an audiobook or maybe draft a blog post while walking on a treadmill placed beneath my standup desk. How easy is that?
I am here for you
You can email me any time with questions or leave them in the comments section. I read and respond to everything. And the only dumb question is the one not asked. We are all figuring this out as we go along, and I think the very best thing we can do in life is help each other.
The important thing isn’t hitting perfection on Day One or even in Year One. Hubs and I have been evolving this lifestyle for five years now, improving continuously over time as we learn more, experiment more, and feel better and better.
The important thing my friends, is to BEGIN. You simply have to begin. The longer you wait, the less time you’ll have here on this lovely planet with the people you adore and don’t want to leave. And the years you’ll gain from taking this step will be quality years of thriving health.
So what do you say? Are you ready to rock 2026 and the rest of your life?
Come on, let’s do this together!
Got thrillers?
