Rookie or Rock Star? The Five Universal Stages of Transition to Plant-Based Nutrition

The doctors, dietitians, and research scientists give us the facts about plant-based nutrition. But connecting it all with your reality? That’s where Lani Muelrath—top plant-based, vegan living coach and author of the The Plant-Based Journey: A Step-by-Step Guide to Transitioning to a Healthy Lifestyle and Achieve Your Ideal Weight—comes in. Drawn from decades of personal practice, experience coaching thousands of others on their shift to plant-based living, and research, and informed by the survey responses Lani collected from over 1200 people who have successfully transitioned to plant-based living, there are five universal stages of transition to plant-based living.

Come discover what makes the difference for sustainable success. Whether you are plant-curious and simply want to eat more whole plant foods,looking for resources for helping others on their own plant-based journey – this session will enlighten and inform.

• What are the five universal stages, or steps, to the transition to plant-based living?
• What is the best transition timeline – over night, or over time?
• Discover how to successfully advance through each of these steps – and take the guess work out of the process

The Food and Fitness Connection:

The Profoundly Positive Effects of Physical Activity On Your Plant-based Journey

Diet or exercise – which should you focus on first when you want to change your habits and get healthier?

Don’t wait until you’ve ‘got the food down’ before you become more physically active!  Exercise is the simplest, most direct way to give muscle to the building blocks of the brain.

Find out:

• How exercise raises your readiness for positive change with its profound effect on your brain chemistry.
• Why simple movement increases self-efficacy, opens the door to possibility, and inspires action.
• How sitting less gets your mind ready for positive change by increasing neuroplasticity.
• How exercise elevated mood, creates better brain connectivity, and strengthens the command center of your brain. These are directly related to your ability to make healthy lifestyle change.
• How physical activity raises your tolerance for stress and increases resliency  – essential for lifestyle change.

Going vegan means you are already eating more consciously that the average American.You may already be mindful of the impact your diet has on your health and your weight, the environment, the lot of animals – or all three.

Yet what if you know all the right foods to eat, can easily pull together a delicious, healthy vegan meal – but still can’t seem to pull it off for more than a few days at a time?  What if your dietary ideal keeps getting derailed, especially when you feel stressed?   Mindfulness shows you new pathways to overcoming negative habits.

Research shows that mindfulness practice can:

● Enhance positive emotions, self-confidence, well-being, patience, and compassion
● Experience more calm in the midst of a hectic life, creating a greater capacity to deal with adverse events and situations – due in part to changes in the brain.
● Reduce stress, anxiety and depression, and improve moods
● Quiet your mind from intrusive, energy-sapping thoughts
● Increase mental clarity and focus – even if you are stressed-out
● Improve working memory and tame your wandering mind
● Enhance creativity and improve insightful problem solving

For those who struggle with following through on their food plan, addressing long held habits makes the difference between success and frustrated failed attempts.  In this session, find out what the research says about the positive effects mindfulness can have on eating in response to stress, anxiety, and other emotions – factors that reside at the roots of self-sabotage.  MIndfulness meditation goes to the heart of many troubles related to dietary choices, eating behaviors, body weight, and related issues. With mindfulness practice, one becomes aware of underlying thoughts and emotions that can drive set patterns of behavior, opening the door to a new response.

If you want to dissolve compulsive or self-sabotaging patterns involving food, or simply want to fundamentally improve your relationship with eating – and with your body, mind, and emotions – come find out from Certified Mindfulness Meditation Teacher Lani Muelrath – who has also been practicing mindfulness meditation for almost twenty-five years – what the practice of mindfulness practice has to offer you.

We know that too much sitting is hazardous to your health. Sedentarism is the scourge of modern society and responsible for raising the red flag on multiple disease biomarkers. Elevated cholesterol, raised triglycerides, reduced glucose sensitivity, BMI (body mass index) issues, disquieting moods, – even impaired brain function – all can become problematic from simply sitting too much.

• Find out how even short fitness breaks and simply sitting less can reverse the problems of inactivity – known as inactive physiology.
• Learn why physical activity boosts your ability to make healthier food choices and ease your way on your plant-based journey.
• Discover the four steps to becoming a more active person, overcoming obstacles to exercise.

You will also come away with a few simple do-anywhere, easy instant invigorators so you can easily become more active starting today.

You Carve Your Figure With Your Fork

The plant-powered solution to weight loss

• How plant-based nutrition trumps genetic predisposition when it comes to your weight.
• Why your hunger signals are not wrong or faulty.
• The differences between satiety and satiation, both critical to weight control  – and how a plant-based diet satisfies both.
• My three rules of satiety and how they are your secret to hunger satisfaction and weight control.
• How to apply the processed continuum and abandoning carbophobia.
• How to succeed with the simple basic understanding of calorie density.
• How to replace the small plate rule with my big plate trick for easy weight management.

The Five-Minute Fitness Solution

How to Easily Combat the Problems of Disease and Diminished Brain Function Due to Sedentarism

• How too much sitting is hazardous to your health – physically and mentally.
• How to cut through the clutter of information about fitness in the media.
• Reps vs. weights:  What does the research say about resistance training?
• Short bouts of exercise vs. long training sessions:  what does the research say?

The 5 minute fitness solution to the physical – and mental – health challenges of our sedentary lifestyle.

Writing and Interviews

Lani is the author of The Plant-Based Journey:  A Step-by-Step Guide to Transition to a Healthy Lifestyle and Achieving Your Ideal Weight and Fit Quickies:  Five Minute Targeted Body-Shaping Workouts and The Mindful Vegan (Fall 2017). Lani’s expertise has been featured in her writings for multiple media publications including Prevention Magazine, The Saturday Evening Post, Huffington Post, Forks Over Knives Blog, Engine 2 Daily Beet, Vegan Mainstream, VegWorld Magazine, N.A.K.E.D. Magazine, and various other blogs and magazines. As an instructional design expert, Lani has also written study guides and course materials for implementation in various instructional settings. Lani is an enthusiastic expert in answering questions and writing about a plant-based nutrition lifestyle, fitness, and active, mindful living topics.   Contact Lani regarding her availability for potential writing and interview inquiries.

Award winning teacher, author, and plant-based lifestylist Lani Muelrath, M.A., CGFI, CPBN, FNS , specializes in helping people  transform their bodies and their lives with healthy eating, movement, and mindfulness. Recognized as an authority on living a healthy, happy, sustainable plant-based lifestyle, Lani is the author of The Plant-Based Journey:  A  Step-By-Step Guide for Transitioning to a Healthy Lifestyle and Achieving Your Ideal Weight (BenBella, 2015) and Fit Quickies:  5 Minute Targeted Body-Shaping Workouts (Penguin, 2013). Featured on ABC TV’s The List, CBS TV, Huffington Post, Prevention, and The Saturday Evening Post, Lani is published in multiple prominent magazines, blogs, and newsletters.Lani has been a Guest Lecturer in Kinesiology at  San Francisco State University and is an Associate Professor in Kinesiology at Butte College. She has a Master’s degree and several teaching credentials in Physical Education, and holds multiple fitness certifications including Fitness Instructor from the American Council on Exercise, Yoga, and Pilates-based instruction from the PhysicalMind Institute. Lani created and starred in her own CBS TV show, “Lani’s All-Heart Aerobics.” She is presenter and celebrity coach for the 21-Day PCRM Vegan Kickstart and VegRun Programs and has presented at numerous conferences and programs, such as The Physician’s Committee Diabetes Conference and The Complete Health Improvement Project (CHIP). In addition, she is the  Plant-Based Fitness and Healthy Living Examiner at for Examiner.com and  is Certified in Plant-Based Nutrition through Cornell University, Lani holds a Fitness Nutrition Specialist Advanced Credential from the National Academy of Sports Medicine. Recipient of the Golden Apple Award for Excellence in Instruction, Lani regularly speaks and writes about healthy living, plant-based nutrition, weight loss, and fitness. She overcame her own lifetime struggle with weight over more than 15 years ago when she lost 50 pounds, which she has maintained easily with the tools that she uses to coach others to be successful with in weight loss, body shaping, and health. Lani synergizes smart exercise, optimal nutrition, and mastery of psychology in realizing your body ideal.