PLANT-BASED PROGRESS, NOT PERFECTION… and CUCUMBERS
Plant-Based on a Busy Schedule
Adopting a plant-based lifestyle can feel overwhelming - especially if you’re busy juggling a career, working long hours, manages a household, raising children or taking care of parents, and if you don’t have the full support of your family (yet). But it is absolutely possible to embrace plant-based eating without adding stress to your already full plate.
A plant-based or plant-forward diet is so important for women over 40. I’ll first share a bit of the research and then give several practical, realistic steps you can follow - even on your busiest days. And…remember that it’s less about what you call yourself - vegan, vegetarian, plant-based, or plant-forward - and more about choosing foods that help you thrive; that support your energy, mood and overall well-being.
Why Go Plant-Based?
Before diving into how, let’s talk about why.
A plant-based diet can be especially beneficial for women over 40 - a time when hormonal shifts, metabolic changes, and age-related health risks begin to show up more noticeably. Adopting a diet rich in whole, plant-based foods can help support your health in ways that are specific to your body’s changing needs. You might choose a plant-based lifestyle to: increase energy (goodbye 3pm crashes), improve digestion, or model health habits for your children, parents or other family members. Knowing why you’re doing this will help you stay motivated - especially if you’ve got picky-eaters at home, if sticking to a meal meal prep routine is dragging your head, if you have food allergies, or if you’re grabbing food between meetings.
Weight Loss - There are many benefits to consuming a diet high in fresh fruits and vegetables, one being better weight control. Multiple studies have linked plant-based diets to a lower BMI, and experimental data has shown that switching to a plant-based diet can help with weight loss.
Cardiac Health - In addition to helping improve insulin sensitivity and decrease BMI, a vegan diet may reduce risk of cardiovascular disease and improve cardiac function. This is of particular importance given that the CDC ranked heart disease as the leading cause of death in the United States in 2020.
Type II Diabetes - Evidence suggests that a plant-based diet can help patients with type II diabetes achieve weight loss and improve glycemic control. The American Diabetes Association (ADA) Standards of Medical Care in Diabetes recognizes a plant-based diet as a viable option for patients with type II diabetes.
Hypertension - A meta-analysis and systematic review of 24 studies published between the years 1984 and 2019 was conducted to analyze the effect that dietary changes had on blood pressure in patients with type II diabetes. The vegan diet was reviewed alongside other popular diets including the Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet. All dietary changes were analyzed against a control, defined as patients making no dietary changes. The vegan diet, along with several others, was found to significantly lower both systolic and diastolic blood pressure.
Cancer - Although many studies have been inconclusive as to whether or not vegetarian diets reduce risk of various specific cancers, some studies have suggested that eating processed meats such as ham, bacon, and salami pose an increased risk of developing cancer.
Nutrient Content of a Plant-Based Diet - A plant-based diet is not always healthful. As the interest in plant-based eating has risen, so have the options for plant-based “junk food” such as donuts and cinnamon rolls. Imitation meat, milk, egg, and cheese products are typically lower in fat and calories than their animal product counterparts, but they are not necessarily nutritious. Attention must be paid to both the macro- and micro-nutrient content of any diet. A person could eat a diet that is plant-based yet high in sugar, saturated fats, and highly processed food products, thus negating some of the health benefits of a plant-based diet. A healthful plant-based diet is one composed of high-quality whole foods like grains, fruits, vegetables, legumes, nuts, and seeds.
Fiber - A startling 95% of Americans are deficient in fiber, which is likely related to ingesting high amount of processed foods, yet little fruit, vegetables, legumes or whole grains. A plant-based diet is by nature high in fiber, whereas animal products are devoid of fiber. All dietary sources high in fiber, such as beans, broccoli, berries, avocados, and apples, are plant-derived. Sufficient fiber intake is protective against insulin resistance, hypertension, cancer, gastrointestinal disease, obesity, heart failure and digestion-related disorders. The small proportion of Americans who have adequate fiber intake are nearly all vegetarian or vegan, and incorporation of more plant foods into the standard American diet could help provide some mitigation against common chronic diseases.
Protein - While a plant-based diet is rich in many micronutrients that are missing from the standard American’s diet, care should be taken with any diet to ensure adequate intake of all vital nutrients. When considering a plant-based diet, the first component many people think about is protein. While most people equate protein with meat, dairy, and eggs, many plant foods contain high amounts of protein as well. Brown rice, quinoa, beans, and legumes can be added as part of a plant-based diet to ensure adequate intake of all essential amino acids. Americans tend to prioritize protein, but according to the Institute of Medicine, only 10% to 35% of daily of calorie intake needs to be from protein. Most people have no issue meeting this goal. If protein is a concern, a plant-based diet can be augmented with increased content of high-protein plant foods. For those with high protein goals such as athletes, plant-based protein supplements are widely available.
For more information, you may want to check out “ A Look at Plant-Based Diets,” published by the National Institute of Health. https://pmc.ncbi.nlm.nih.gov/articles/PMC8210981/
Now… HOW TO BEGIN
-Start Small - Progress Over Perfection
Going plant-based doesn’t have to be all or nothing. You don’t need to overhaul your pantry overnight or become a gourmet vegan chef. Maybe start with:
One plant-based meal a day (such as a big salad for lunch or veggie stir-fry for dinner)
Meatless Mondays, or
Swapping dairy milk for oat or almond milk
These changes are doable and build momentum without disrupting your entire routine.
-Stock Smart, Not More
As a busy woman, time and mental load are everything. Stocking your kitchen with quick, versatile plant-based stables makes a huge difference. Try keeping these on hand:
Frozen veggies and fruits (no chopping needed)
Canned beans and lentils
Whole grains like quinoa, brown rice, or whole wheat pasta
Nut butters, hummus, and avocado
Plant-based protein options such as tofu, tempeh, or veggie burgers
Quick sauces like marinara, tahini dressing, or salsa
With these, you can make fast meals like grain bowls, wraps, tacos, or hearty soups in 15-20 minutes.
Batch Cook (Even Just a Little)
Meal prepping doesn’t have to mean spending Sunday booking for hours. Even prpping one big bath item can set you up for success. For example:
Cook a big pot of chili, curry, or lentil soup - freeze half for later.
Chop veggies or make a jar of dressing for the week.
Pre-cook grains like rice or quinoa.
Think of it as saving your future self time and stress.
Make Your Meals Family-Friendly
If you’re the only one going plant-based, don’t cook two meals. Instead, make meals that are customizable:
Taco night: Offer beans, guac, and veggies alongside meat and cheese
Pasta night: Make a veggie-based sauce and let others add meatballs if they want
Grain bowls: Set up a build-your-own station with plant-based and non-plant-based toppings
This way, everyone eats mostly the same thing, and you avoid being a short-order cook.
Give Yourself Grace (and Flexibility)
There’s no such thing as a perfect plant-based eater. Some days you’ll grab a non-vegan snack at work. Maybe potato salad is the only plant-based option at your cousin’s barbecue birthday party. It’s all good! The goal is progress, not perfection. Remember: every plant-based choice you make is a win for your health and well-being.
Final Thoughts
A plant-based lifestyle can feel empowering, energizing, and sustainable - even in a busy life filled with deadlines. The key is to start where you are, use what you have, and give yourself permission to grow into this lifestyle at your own pace. You’re not just feeding yourself - you’re investing in your long-term health, setting an example for your family, and honoring your personal values. That’s powerful! And you’re absolutely capable of doing it - even with a packed calendar and a full heart.
A Few of My Favorite Plant-based Recipe Books
Sweet Potato Soul: 100 Easy Vegan Recipes for the Southern Flavors of Smoke, Sugar, Spice, and Soul, by Jenné Claiborne
Plant-Based on a Budget Quick & Easy: 100 fast, Healthy, Meal-Prep, Freezer Friendly, and One-Pot Vegan Recipes, by Toni Okamoto
Black Rican Vegan: Fire Plant-Based Recipes from a Bronx Kitchen, by Lyana Blount
Seed to Plate, Soil & Sky: Modern Plant-Based Recipes using Native American Ingredients, by Lois Ellen Frank, PhD
Moosewood Cookbook, by Mollie Katzen (you can still find it at Thriftbooks.com)
….AND CUCUMBERS… from Reed’s Garden, my micro-farm.
I’ve had a bumper crop of cucumbers this year. So I decided to share one of my favorite, simple recipes for cucumbers. Now, I never met a recipe I didn’t want to change… evidently why I’m not a good baker. So I’ll also include how I would change the recipe depending on what’s in season, what’s in my kitchen or how spicy I’m feeling.
Rumor has it that Jennifer Aniston had this salad every day while she was on the set of Friends. Actually, I’ve never watched a single episode of Friends, but this salad is the bomb! Full of plant-based protein, vitamins, antioxidants and it’s good for your gut microbiome. It makes me happy!
Jennifer Aniston Salad
Ingredients:
1 cup uncooked quinoa
2 cups water
1 15oz can of chickpeas, drained
1 cup roasted pistachios, chopped
1 1/4 cup cucumbers, diced
1/2 cup red onion, diced
3/4 cup mint, chopped
3/4 cup parsley, chopped
3/4 cup feta
2 lemons, juiced
1/4 cup olive oil
Salt to taste
Pepper to taste
Instructions:
Place quinoa and water into a medium-sized pot and place over high heat. Once boil has been reached, reduce heat to low and place a cover on the pot. Allow quinoa to simmer for 15 minutes and then turn off the heat. Leave the cover on for 5-10 minutes and then remove and fluff with a fork. Pour quinoa into a large bowl.
Now add in rinsed and drained chickpeas, pistachios, cucumbers, onion, mint, parsley, feta, lemon juice, olive oil, and salt and pepper. Enjoy!
This salad with last in the fridge for up to three days - unless you decide to eat it for breakfast, lunch and dinner which I have done. Ha!
Marguerite’s Version
Same as above, AND: I usually cook the quinoa at least an hour before I’m ready to combine all of the ingredients. That way the quinoa will be much cooler before you add the other ingredients which will either be chilled or at room-temperature. In addition to the pistachios (which I never roast), I usually add chopped walnuts, pepitas (pumpkins seeds) and a small handful of dried cranberries. Sometimes I’ll finely chop raw Brussels sprouts if I want to max out on antioxidants. I’ll use a full cup of feta or plant-based cheese. And finally, I’ll grate in a little ginger - just to give my palate a little surprise.
For more health and wellness tips and information about upcoming Nature and Forest Therapy Walks and the Seed Keepers Group Coaching Program for Women, please visit www.inhalene.com. And don’t forget to Subscribe to receive future Seeds of Wellness Newsletters.
Yours in wellness,
Marguerite
Inhalene Health & Wellness Coaching