3 Steps to Conscious Eating

eatingConscious eating is a major and necessary feature of our plant-based philosophy, a philosophy that extends out of the kitchen, off of our plates and into the wider world, informing how we interact with others and how we treat our environment.

The opposite of conscious eating – unconscious eating, is practiced by most people in the world today. It is the default operating mode for almost everyone when it comes to choices made about food, overwhelmingly so in developed countries. It’s an easy and low cost way of eating supported by businesses and society alike. And the most insidious quality of unconscious eating is that most people know no other way, or even suspect that there is an alternative.

As more and more people awaken to the disastrous effects the animal agriculture industries are having on our planet and the effects their ‘food’ is having on our health, unconscious eating is giving way to conscious eating.

As Eldridge Cleaver said, “There is no more neutrality in the world. You are either part of the solution, or you’re going to be part of the problem.”

3 Steps to Begin Your Journey Into conscious Eating:

1.  Expand your Knowledge

“Real knowledge is to know the extent of one’s ignorance” – Confucius

Before we begin to make profound changes in the way we eat, it helps to be exposed to the ideas that lead us there. A lifetime of healthy food choices can be built on the right foundation of knowledge.

There are numerous books, films and websites that expose us to the truth about the food we eat, and educate us about a healthier, more sustainable way of eating and living.

Make a point of studying and researching for yourself. Arm yourself with facts before opinions. The more you know about the subjects of animal agriculture and the negative health effects of animal products on our health the more you are naturally inclined towards eating consciously.

Resources to expand your awareness:

How Not To Die, by Gene Stone and Michael Greger.

A painstakingly thoroughly well-researched book about the benefits of plant-based diets and the insidious effects of animal products.


This film narrated by Joaquin Phoenix strikes at the emotional level, highlighting the reality behind factory farming and research labs among others.

Cowspiracy: The Sustainability Secret

This film addresses the real cost of animal agriculture on the environment.

More resources can also be found at The Plant-based Plan Resources

2. Stop and Think


 We are all creatures of habit. Our negative lifestyle decisions are usually made subconsciously. We all do it as we stroll through the aisles of the supermarket, mindlessly throwing packages into the trolley that are no good for us, or the environment.

Conscious eating is also a habit that needs to be established through practice.

So how do we practice?

When you find yourself in a situation where you need to make a choice about food, take a moment to stop and ask yourself this question:

Based on my current understanding, will purchasing or eating this food lead to better health, vitality and moral satisfaction for myself, or will it potentially damage my health, lead to suffering for the creatures we share our planet with or damage the environment?

In the beginning you may find yourself coming to the conclusion that the food is not healthy or environmentally friendly, but you just throw it in the trolley anyway. I’m that way with Häagen-Dazs ice cream, it just short-circuits my common sense.

But the important thing is to exercise your mind in this way continuously.

By doing so, you bring your negative lifestyle choices into awareness on a daily basis, rather than just ignoring them, and we can only take so much of our own irresponsible actions before we decide to make changes.

3. Simplify


The world of food, whether it be the aisles in the supermarket, the gaudy primary colours of the fast food restaurant, or the dimly lit elegance of an upmarket bistro, has become an arena of entertainment, designed to appeal to the senses and draw you in with tastes and flavours.

This approach makes food one of the great pleasures in life, even though it may be killing us.

Millions of years of evolutionary biology have programmed us to relish the intense flavours of sugars, salt and fats. We are programmed to stock up on sweet and fatty foods when they are abundant because in the past we would inevitably have been faced with long periods without them.

But now we live in a world of permanent abundance. This state of affairs has only existed for around half a century, but how quickly we have seen the disastrous effects of ‘stocking up’ on a daily basis, in the skyrocketing rates of obesity, diabetes and heart disease.

Conscious eating therefore requires us to step back and make a sacrifice and a commitment.

We sacrifice the artificial flavours of the packaged sauces for the simplicity of lemon juice and vinegar, for example.

We learn to enjoy beans and nuts and vegetables as they are, without complicated and unnecessary preparations.

We choose a food primarily for it’s health benefits, rather than it’s tastiness.

We make a commitment to sometimes stay at home and eat simply rather than disconnect ourselves from the process in a restaurant.

Simplifying our kitchens, our eating habits and our lives in general is a powerful way to benefit our health and contribute to the well-being of our planet and our fellow earthlings.


About Donny McFarlane

Donny McFarlane is an English teacher, yoga teacher, freediver, generally enthusiastic mover and plant-based lifestyle advocate.

He has independently researched nutrition and the relationship between health and food for more than a decade. Switching to a 100% plant-based diet was the catalyst that reversed years of negative lifestyle choices and allowed him to excel athletically, personally and spiritually.

Visit The Plant Based Plan for meticulously designed and beautifully laid out 100% plant-based, vegan meal plans and recipes.

5 Reasons To Go Meatless Monday

Hey folks! As some of you may know, I’m a huge fan and promoter of saladMeatless Monday. Seeing as I’m a vegetarian, I don’t eat meat on any day that ends in “y”, but that doesn’t mean you have to be a vegetarian to participate in the Meatless Monday movement. Today around 18% of Americans participate in the movement, and I encourage you to give it a try.

5 Reasons To Go Meatless Monday:

1. Saves you money.

A pound of grains, legumes, and veggies feeds a lot more mouths than a pound of meat. And who doesn’t want a little more money in their pockets? Think of all the cash you could save that could go towards something fun like a family vacation.

2. A chance to detox from the weekend.

People tend to eat out more on the weekends and drink more alcohol. Eating clean on Monday will give your body a chance to cleanse, which will jump start your week in the right direction.

3. Good for your health.

Studies have shown that a diet high in red and processed meats contributes to a variety of health problems such as obesity, heart disease, diabetes, hypertension and cancer. Just this year, the World Health Organization listed processed meats as a carcinogen. Studies have also shown that those who eat a plant-based diet live 7-10 years longer on average than meat eaters. Think of all you could do with those extra years! Visit Mongolia, learn how to play the piano, or binge watch “Game of Thrones” – whatever floats your boat!

Plant-based foods have zero cholesterol and are high in fiber. This means that eating more of this type of food will lower your bad cholesterol, reduce inflammation, help keep your digestion system happy, and keep your heart healthy. Added vanity bonus- you will most likely see a reduction in your waistline!

4. Better for our planet.

The biggest threat to human beings right now is global warming. And if you don’t believe in global warming, well…I don’t have a reply prepared as I didn’t think there were still people around who don’t believe in global warming. Besides your Great Aunt Betty who spends all day knitting and talking about the communists.

But all politics aside, did you know that the mass production of animals for food is among the top contributors to greenhouse gases?

It’s imperative that we all do what we can to lower global emissions. We are taught in school to reduce, reuse and recycle, which are all great methods. It’s also crucial, however, to eat less meat.

Did you know that it takes 1,850 gallons of water to produce 1 pound of meat and it only takes 39 gallons of water to produce 1 pound of vegetables? Stew on that one….

A few more stats for you from the Environmental Working Group:

If your four-person family skips meat and cheese one day a week, it’s like taking your car off the road for five weeks – or reducing everyone’s daily shower by 3 minutes.

If your four-person family skips steak once a week, it’s like taking your car off the road for nearly three months.

If everyone in the U.S. ate no meat or cheese just one day a week, it would be like not driving 91 billion miles – or taking 7.6 million cars off the road.


5. It’s the compassionate thing to do.

Think of all these guys that you are saving by going meatless once a week! (Sorry I couldn’t resist!)

So come on! You can go a day without meat! It won’t kill you. Actually, it might just do the opposite…

For some great Meatless Monday meal ideas, check out my Facebook page for weekly recipes. You can also check out the official Meatless Monday site for some great meal ideas as well.

Happy Plant-Based Eating,

Health Coach Jenna