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Diana Goldman
![Beantown Kitchen founder, Diana](https://eadn-wc05-5516459.nxedge.io/wp-content/uploads/2021/12/Diana-Goldman-e1638755379993.png)
There’s a serum for every skin condition, but which active ingredients do what? This is the guide to vegan and sustainably sourced serums...
Gut health is no fleeting fad. The more we learn, the more we understand how important it is to overall health. Here’s what you need to...
Your daily routine needn’t be chore-like or complicated. It can instead be a moving meditation, a moment of restoration, a sensory joy.
Eco period products have risen in popularity – they’re sustainable, affordable, healthy, and convenient. Here’s what you need to know so...
Learn when to consider a vegan and gluten-free diet (and when you probably shouldn’t). Plus, discover four popular plant-based meals and how...
Some of the best nutrition is to be found in wholegrains (and pseudograins) that have been around for thousands of years.
Tuck into this healthy breakfast and start your day off on the right note.
This recipe provides everything you want in a decadent dessert: a lovely creamy texture, a hint of chocolate, a smooth vanilla cream, and a...
Try this zingy dressing on tacos, as a dip, or as a raw marinade for a gut-healthy flavour hit.
If you haven’t tried sweet pizza before, it’s time to fix that! In this recipe, homemade pizza bases are smothered with sweet bechamel, and...
Banana blossom offers a genuine alternative to fish and has a similar texture. The beer batter is light, crispy, and gluten-free. Served with...
This rich vegan gravy recipe by chef Adam Guthrie ticks all the boxes: it’s thick, flavoursome, and packed with plant-based goodness.
Tepache originated in Mexico and now that it’s most commonly made with pineapple, it’s a sweet sip of goodness.
Spraying sheets and pillows with calming scents can be a wonderful aid to slumber
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A skincare routine can be a way to nourish yourself inside and out
When the clouds converge, practise gratitude for the smallest of glimmers, and learn to dance in the rain.
Changing our habits is notoriously hard. That’s one of the reasons for month-long challenges like Veganuary and VeganEasy, that provide intensive support for newcomers to the vegan lifestyle. But how do you make it stick for the long term? Plant-based coach and behavioural science researcher Diana Goldman shares four proven strategies for staying the course.
As a behavioural science researcher who studies habit change as it relates to a vegan diet, I’ve seen what makes for a successful transition. These four strategies will help you sustain the steps you’ve taken after an initial trial run, while maximising the joy and benefits of plant-based living.
However ‘well’ or ‘badly’ you think you’ve been doing so far, pause and acknowledge yourself for the changes you’ve made. Every step towards a vegan way of life is meaningful and – in a nonvegan world – something to be proud of.
One of the best ways to sustain these changes for good is to keep exploring the benefits of a vegan lifestyle. Many plant-based medical professionals, scientists, chefs, podcasters, YouTubers, authors and advocates are committed to sharing what they know and helping you in the pursuit of your goals. This means there’s a fantastic range of resources out there, including documentaries, podcasts, farm animal sanctuaries, recipe books, blogs and magazines, so go ahead and take advantage of them!
The more you learn, the more intrinsic motivation you’ll have – replacing the need to rely on willpower, which we know is a limited internal resource.
Let’s face it. We are compassionate beings who aim to act in ways that benefit us and the world around us, and we are also social beings who want to fit in. This can be challenging while vegans are still in a minority – albeit a rapidly growing one!
Seeking out like-minded people and communities helps us to feel secure in our belonging, so it’s a great idea to embrace support from a vegan friend, coach, mentor, workshop or online group. Your sense of community and self-confidence will increase. You’ll receive empathy, insights, positive feedback, motivation and accountability, and you’ll gain new inspiration and knowledge to help you navigate new situations.
Do you wonder what to eat or how you will have time to prepare vegan dishes? As a plant-based coach, nutritionist and recipe creator, I’ve seen the difference it makes to set yourself up for success with these simple, practical steps:
Although a wholefood, plant-based approach is optimal for health and longevity, vegan convenience foods can have a useful role to play too. From ready meals to vegan cheese shreds and mock meats, there’s an abundance of options that can smooth your transition and help you adapt your favourite recipes into vegan versions. The textures and tastes can be delicious, and these plant-based options are almost always healthier than their animal product equivalents – and certainly better for the environment and the animals.
When travelling, I always advise packing a variety of satisfying snacks, so you don’t find yourself hungry and optionless on the road. Some great choices include energy balls, veggie wraps, granola, dried and fresh fruit, and hummus with crudités or crackers.
As with so many life goals, our mindset is crucial. My number one tip here is to focus on progress not perfection. While some people switch overnight and never look back, the majority of us do well transitioning over time, so be patient with yourself as you take small steps and make incremental changes.
We know from research that a perfectionist mentality sets us up to fall short. In a major US survey, 43% of former vegetarians and vegans went back to eating animals because they felt it was too difficult to be pure with their diet. But there’s no need to give up entirely, just because of slip-ups along the way. This is why it’s so important to focus on celebrating your successes, learning from your setbacks, and owning your own journey.
With this mindset, you can feel good about each and every step you are making. Together, they are contributing to healing the planet, a compassionate relationship with other sentient beings, and the positive wellbeing of your body and mind.
Some of the best nutrition is to be found in wholegrains (and pseudograins) that have been around for thousands of years.
If you haven’t quite got your cycle phases figured out, you’re not alone. But it’s time to tune in to your body’s rhythms - so that you...
Learn when to consider a vegan and gluten-free diet (and when you probably shouldn’t). Plus, discover four popular plant-based meals and how...
Diversity is just as important as quantity if you want to boost your health and wellbeing with the veggies you eat. Read on to discover 10 ways...
Mountains stretch down to coastal plains, which hug the curves of over 100 pristine beaches, all gazing out towards the stunning waters of the...
There is a link between the climate crisis and what’s on our plates. The hard facts are astounding, as is the difference a plant-based change...
Is there a place for packaged products in a healthy plant-based diet? Vegan sports nutritionist Caitlin Adler weighs in.
Pair Licor 43 Horchata with coffee for a perfect cocktail combination. The sweetness of pineapple juice with the creamy Horchata results in a...
You’ll be scoffing mouthfuls of this rich, hearty, budget-friendly soup before anyone else has a chance to dive in. It’s that good! I...
This fruity cocktail is a sweet summer drink that’s super easy to make. The combination of strawberry ice cream and coconut milk makes for a...
Smashed avocado on toast is perhaps the most popular breakfast or brunch item out there, and as much as we love the mighty avo, it generally has...
Burgs are life! We love all the classics, and they are tastier and better for you when filled with plants.
You can’t go wrong with a crumble, and this beautiful berry-licious version by plant-based chef Cynthia Louise is no exception.
This salad is a take on urap sayur that instead uses crumbled tempeh and toasted almonds to top the dish. A balance of spicy, sweet, and sour...
Spraying sheets and pillows with calming scents can be a wonderful aid to slumber
The next time you go for a walk, discover the wonder of the everyday world around you
A skincare routine can be a way to nourish yourself inside and out
When the clouds converge, practise gratitude for the smallest of glimmers, and learn to dance in the rain.