Using mindfulness to achieve vegan diet

Butte College kinesiology instructor Lani Muelrath (lanimuelrath.com) has been a vegetarian/vegan for more than four decades. The last 25 years she has also been a practitioner of mindfulness meditation and now, in her new book, she brings both together with “The Mindful Vegan” ($17.95 in hardcover from BenBella Books; also for Amazon Kindle).

The heart of the book is as its subtitle indicates: “A 30-Day Plan For Finding Health, Balance, Peace, And Happiness.” This is very different, Muelrath writes, than serial dieting. “Micromanaging and analyzing every bite and obsessing over body weight and size mask underlying stress, anxiety, and not-good-enough syndrome.”

Those who endeavor to practice vegan living face their own ingrained habits (such as compulsive snacking) as well as pressures from family and the wider culture. These stressors often provoke unhealthy defensive reactions. Enter mindfulness, which “gets to the roots of your challenges around food — whether it’s refurbishing old habits, employing self-regulation of emotions, or becoming more at ease and grounded in vegan living.”

The key is that mindfulness “expands that moment between stimulus and reactivity. You gain new access to the choice of where to place your attention, rather than having your attention taken hostage by reactive thoughts and emotions. Once you open the door to the possibilities of choice, you can more freely choose your responses.”

Muelrath notes that mindfulness (with roots in Vipassana or Insight Meditation) is non-sectarian. In the 30-day plan she introduces the awareness techniques gently (a one-minute meditation on the first day, two minutes on the second, and so on, with free audio versions on the book’s website). The author also provides a dozen recipes (including “Berry Good Ice Cream”) and additional resources.

Once a practice of meditation is established, Muelrath brings in the vegan perspective (emphasizing personal health and environmental care) and, in honest yet encouraging discussions, takes up “wandering minds,” “moods and foods,” “cravings,” “addictions,” and more.

With these new practices, one just might forget, as Muelrath did, about that chocolate stash in the cupboard. That, she says, is real freedom.

​Chico Enterprise-Record