I never imagined I’d be writing this post, reflecting on how my diet and lifestyle have evolved over the years. But life has a funny way of pushing us in directions we never anticipated. So here I am, sharing why I made the transition to a whole-food vegan lifestyle, a choice deeply connected to my personal health, love for the planet, and compassion for all living creatures. This journey wasn’t a snap decision but a series of thoughtful steps toward a more aligned and conscious way of living.
Surviving Cancer and Choosing Health
As a 20+ year survivor of Triple Negative, Stage 3 breast cancer, my body has already been through the wringer. Going through cancer treatment (and commuting from Reno, Nevada to the MD Anderson Cancer Center in Houston, Texas for nearly two years) is not something I ever want to repeat, so I’ve made it my mission to remove as many risk factors as possible from my life moving forward. There’s a lot of research suggesting that diet plays a critical role in our overall health and can help reduce the risk of recurrence. Choosing whole, plant-based foods feels like a proactive, relatively simple and accessible step in taking control of my future. I know nothing is guaranteed, but if there’s something I can do to stack the odds in my favor, I’m going to do it.
A Climate Warrior’s Stand
Beyond personal health, I’ve long considered myself a climate warrior. Living in the arid West, the impacts of climate change are in my face daily. Drought is a constant reality here, and with every passing year, it becomes more apparent how fragile our water resources are. One of the easiest and most significant ways I can reduce my carbon footprint is by rethinking my relationship with food. The water required to produce plant-based foods is so much less compared to animal agriculture, and that matters—especially in a world where every drop counts.
The Impact on Our Water
Speaking of water, did you know that by eating plants, we reduce stress on these precious water systems? In the dry landscapes of the West, where water is gold, shifting from meat-heavy meals to plant-based ones can save thousands of gallons of water each year. It’s a small change with a significant impact. Given how intimately I know the challenges of drought, this feels like a logical step. It’s a way of being part of the solution instead of adding to the problem.
Factory Farms: A Moral Stand
Then, there’s the moral side of things. Factory farms—CAFOs (Concentrated Animal Feeding Operations)—are brutal, plain and simple. They’re cruel, unethical, and inhumane. It’s a system designed for efficiency at the expense of life itself, treating animals as units of production instead of sentient beings. I can’t support that, not when I can make choices that align better with my values. If we say we love animals, why should we pick and choose which ones to protect? To me, love for animals should extend to all of them, not just the ones we classify as pets.
This Journey Took Time
Now, I’d be lying if I said I arrived at this decision overnight. The first time I tried vegetarianism was in the early 1980s, and let me tell you, it was a far cry from today. Back then, if you were lucky enough to find a vegetarian option at a restaurant, it was usually a sad little salad or a boring steamed vegetable platter. There was no exciting variety like there is now—no vibrant dishes packed with flavors and creativity. It was tough, and honestly, it didn’t stick. But times have changed, and so have the options available to us. Today, the world of plant-based eating is as delicious as it is diverse.
From Gourmet Chef to Plant-Based Enthusiast
It might surprise some to know that back in the day, I was a first-rate home cook when it came to animal proteins. I knew my way around a kitchen, making everything from standing rib roasts to smoked salmon and turkey breast roasts. I loved the art of cooking, and I still do, though now my ingredients have shifted dramatically. My kitchen is filled with colorful veggies, hearty grains, and nourishing legumes. The creativity hasn’t diminished; in fact, it’s flourished. There’s something deeply satisfying about creating meals that are not only delicious but also aligned with my values and I've honestly become a much better, more adventurous cook.
Understanding the Realities of Animal Agriculture
I’m not naive about where our food comes from. I’ve raised and harvested my own chickens. I’ve stood on the slaughterhouse floor at the processing facility where my family kept a meat locker. I’ve helped my uncle in Utah drive dairy cows down the street to the milking barns, and an uncle in Kansas with his cattle, vaccinating, castrating, and dehorning. I’ve hunted and processed my own wild game. I know the realities of animal agriculture firsthand, and it’s that knowledge that made me reflect even deeper about my choices. I understand why people eat meat, and I don’t judge them for it. But for me, I realized I no longer wanted to participate in that system.
Saving Money? Yes!
A whole food plant-based diet is often less expensive than the Standard American Diet (SAD), which includes animal protein, for several reasons. Plant-based staples like beans, lentils, rice, oats, and seasonal vegetables are some of the most affordable foods available, especially when bought in bulk. In contrast, animal proteins like meat, poultry, fish, and dairy products tend to be more expensive, especially if you're opting for organic or free-range options as I used to. Buying wild game meats was even more expensive! Processed foods, which are common in the SAD, also add up quickly, whereas whole plant foods are less processed and offer better nutritional value for the price. By focusing on simple, whole ingredients, a plant-based diet not only saves money but also promotes better health, reducing long-term medical costs related to diet-related illnesses.
The U.S. Diet Is An Outlier.
Through a lot of reading and research, I discovered that the United States is something of an outlier in its heavy consumption of animal proteins. While the Standard American Diet tends to place meat and animal products at the center of most meals, many other cultures—especially those known for their revered cuisines—consume far less animal protein. For example, in traditional Mediterranean, Asian, African and Latin American diets, plant-based foods like grains, legumes, vegetables, and fruits play a much more significant role, with meat often used more as a garnish or in smaller portions. I know this personally, as I've traveled extensively and have direct experience in many of these cultures. These diets, despite their lower reliance on animal products, are celebrated for their flavors, diversity, and, most importantly, their health benefits. It was eye-opening to realize that not only is a plant-centered diet possible, but it’s also rooted in traditions from cultures all over the world that are known for longevity and well-being.
It’s a Personal Decision
Transitioning to a whole-food, plant-based lifestyle may not be the right path for everyone, and that’s okay. But it’s the right one for me. I’m healthier, more in tune with my body, and more connected to the planet and the animals that share it with us. I’ve seen the benefits firsthand—not just for myself but for my husband too. He’s just turned 93, and he’s in better health than many people his age. We’ve both experienced the positive changes this lifestyle has brought, and for that, I’m grateful.
At the end of the day, my journey toward whole-food veganism has been a personal one, shaped by my experiences, my health, and my desire to live more compassionately and sustainably. It’s a decision I feel proud of, knowing that it’s one small way I can contribute to a better future—for myself, for the planet, and for all living beings.
Here are helpful resources for making the transition to a more sustainable plant-based way of eating:
Here are several excellent resources for learning more about a whole-food, plant-based (WFPB) diet, including recipes and cooking tips:
1. Forks Over Knives
- Website [Forks Over Knives](https://www.forksoverknives.com/)
- Overview: This resource is highly recommended for beginners and seasoned WFPB eaters alike. It includes a vast library of whole-food, plant-based recipes, meal planning tools, and practical cooking tips. The site also features articles on nutrition and the benefits of plant-based eating, along with a documentary that has inspired many to adopt the lifestyle.
- Why it's helpful: The recipe section is well-organized, with options for every meal, and it offers helpful tutorials on meal prep and transitioning to WFPB eating.
2. The Whole Food Plant-Based Cooking Show (YouTube Channel)
- Website: [The Whole Food Plant-Based Cooking Show](https://www.youtube.com/@wholefoodplantbasedcookingshow)
- Overview: This YouTube channel is dedicated to providing simple, delicious, and oil-free whole-food, plant-based recipes. It includes step-by-step video tutorials that make it easy to follow along, whether you're making a beginner-friendly meal or trying out more complex dishes.
- Why it's helpful: Visual learners can benefit from watching the cooking process unfold. The channel also features family-friendly and budget-friendly recipes, making WFPB eating accessible for all.
3. Dr. Michael Greger’s "How Not to Die" Cookbook
- Book/Website: [How Not to Die Cookbook](https://nutritionfacts.org/book/how-not-to-die-cookbook/)
- Overview: Based on Dr. Michael Greger’s research, this cookbook offers over 100 recipes designed to prevent and even reverse chronic diseases. The recipes focus on nutrient-dense, whole foods, and the book offers practical advice on how to get started with plant-based eating.
- Why it's helpful: In addition to the recipes, it provides valuable insight into the science behind the benefits of a whole-food, plant-based diet. The book and its related website also offer shopping lists and meal planning tips.
4. Rouxbe Ultimate Plant-Based Cooking Course
- Website: [Rouxbe Plant-Based Cooking Course](https://rouxbe.com/plant-based/)
- Overview: This comprehensive online cooking course is designed for anyone interested in mastering plant-based cooking, from beginners to advanced home cooks. The course offers over 85 lessons and hundreds of instructional videos, covering essential techniques, ingredients, and recipes for a whole-food, plant-based lifestyle.
- Why it's helpful: Rouxbe provides a structured, self-paced learning experience, which is perfect for those who want to systematically build their cooking skills. The course teaches everything from knife skills and sautéing without oil to creating balanced, nutritious meals. It’s especially helpful for those transitioning to a WFPB diet who want to elevate their cooking.
- Unique Features:
- Interactive quizzes and assignments to test your knowledge.
- Access to Rouxbe chefs for feedback on your cooking progress.
- A focus on whole, minimally processed ingredients.
This course is ideal for those who prefer a more formal, hands-on approach to learning, with the benefit of guided instruction from professional chefs. It’s a perfect complement to other resources like cookbooks and websites, as it dives deeper into techniques and practical applications in the kitchen. There are also a few other plant-based courses on the Rouxbe website including Plant-Based Cooking: An Introduction.
5. The Exam Room Podcast by The Physicians Committee
Website: The Exam Room Podcast
Overview: Hosted by Chuck Carroll and produced by the Physicians Committee for Responsible Medicine (PCRM), this podcast is a treasure trove of information on plant-based nutrition, health, and wellness. It features expert interviews with doctors, nutritionists, and dietitians who discuss the latest research on plant-based eating, disease prevention, and longevity. The podcast also frequently features real-life success stories of people who have improved their health through a whole-food, plant-based diet.
Why it's helpful: In addition to interviews with experts like Dr. Neal Barnard, the podcast often includes segments dedicated to plant-based cooking tips and recipe ideas. It’s especially good for those who prefer to learn while on the go. The podcast covers a wide range of topics relevant to WFPB eaters, including weight loss, heart health, and cancer prevention.
Unique Features:
Real-world health transformations and actionable nutrition tips.
A combination of science-based information and practical lifestyle advice.
Episodes often include simple, accessible plant-based recipes discussed by the guests or hosts.
This podcast is a fantastic resource for those looking to stay informed about the health benefits of a WFPB diet while picking up some useful cooking tips along the way.
6. Vegan Mashup
Website: Vegan Mashup
Overview: Vegan Mashup is a fun, accessible cooking show featuring three well-known vegan chefs—Terry Hope Romero, Toni Fiore, and Miyoko Schinner. The show is dedicated to sharing easy-to-make, flavorful vegan recipes that highlight whole-food, plant-based ingredients. The episodes are filled with tips for preparing delicious meals using seasonal, affordable, and minimally processed ingredients.
Why it's helpful: This series provides practical, easy-to-follow recipes for those looking to expand their whole-food, plant-based repertoire. Each episode focuses on different themes like holiday cooking, budget-friendly meals, or family favorites. The show emphasizes variety and creativity, offering viewers plenty of inspiration to make plant-based eating both fun and flavorful.
Unique Features:
Recipes from renowned vegan chefs with diverse culinary backgrounds.
A focus on approachable, everyday cooking that’s suitable for beginners and experienced cooks alike.
Emphasis on whole foods, seasonal ingredients, and vibrant, health-conscious meals.
Vegan Mashup is an excellent resource for anyone who enjoys cooking shows and wants to discover new plant-based dishes that are simple, delicious, and nourishing. It's a great way to see the WFPB diet in action, with clear visual demonstrations.
Here are three important sources that support the link between animal-based diets and cancer risk:
1. World Health Organization (WHO), International Agency for Research on Cancer (IARC): In 2015, the IARC classified processed meats as a Group 1 carcinogen (known to cause cancer) and red meat as a Group 2A carcinogen (probably causes cancer), citing strong evidence that consumption of these foods is linked to an increased risk of colorectal cancer. This was a comprehensive review of numerous studies that found consistent associations between high intake of processed and red meats and various cancers, especially of the digestive tract.
[Source: International Agency for Research on Cancer, 2015]
2. The China Study by T. Colin Campbell: This landmark study found that diets high in animal protein, particularly casein (the main protein in dairy products), are strongly associated with higher rates of cancer. The China Study compared dietary habits and disease prevalence across different regions of China and discovered that populations consuming more plant-based diets had significantly lower rates of cancer and other chronic diseases than those consuming more animal-based diets.
[Source: Campbell, T. Colin & Campbell, Thomas M. "The China Study," 2004]
3. American Institute for Cancer Research (AICR): The AICR’s continuous update reports have shown that diets high in red and processed meats are associated with an increased risk of several cancers, including colorectal, stomach, and pancreatic cancer. The AICR recommends limiting red and processed meat consumption as part of its cancer prevention guidelines and emphasizes a diet rich in fruits, vegetables, and whole grains.
[Source: American Institute for Cancer Research, Continuous Update Project, 2018]
These sources highlight how diets high in animal-based products, especially processed meats and red meat, have been linked to an increased risk of developing various forms of cancer.
Here are three key sources that support the idea that a plant-based diet is better for the planet:
1. United Nations Food and Agriculture Organization (FAO): In their landmark report, "Livestock’s Long Shadow," the FAO detailed the significant environmental impact of animal agriculture. It concluded that the livestock sector is one of the top contributors to some of the world’s most serious environmental problems, including climate change, land degradation, water use, and biodiversity loss. A plant-based diet, by reducing reliance on animal agriculture, helps mitigate these impacts by requiring less land, water, and energy to produce food.
[Source: FAO, "Livestock’s Long Shadow," 2006]
2. Oxford University Study, 2018: A comprehensive study published in the journal *Science* found that adopting a plant-based diet is one of the most effective ways to reduce your environmental footprint. The researchers analyzed data from over 38,000 farms worldwide and found that a diet rich in plant-based foods could reduce food-related greenhouse gas emissions by up to 73% and land use by 76%, making it the single most impactful way to lower environmental strain.
[Source: Poore, J. & Nemecek, T., "Reducing food’s environmental impacts through producers and consumers," *Science*, 2018]
3. EAT-Lancet Commission Report: This influential report on healthy diets from sustainable food systems concluded that global dietary patterns must shift toward plant-based foods to sustainably feed the world’s growing population. The report highlights how plant-based diets require fewer natural resources and generate fewer greenhouse gas emissions compared to diets rich in animal products. It calls for a drastic reduction in meat consumption to achieve environmental sustainability and promote human health.
[Source: EAT-Lancet Commission, "Food in the Anthropocene: the EAT–Lancet Commission on healthy diets from sustainable food systems," 2019]
These sources underscore the significant environmental benefits of shifting to a plant-based diet, from reducing greenhouse gas emissions to conserving water and land resources.
Here is a key source regarding animal agriculture's impact on water resources:
Water Footprint Network: A report by the Water Footprint Network highlights that animal agriculture, particularly the production of meat, dairy, and eggs, is extremely water-intensive. The study found that the water footprint of beef, for example, is significantly higher than that of plant-based foods like grains and vegetables. Producing 1 kilogram of beef requires approximately 15,415 liters of water, while the production of 1 kilogram of vegetables requires just 322 liters. The report emphasizes that shifting towards plant-based diets could greatly reduce water consumption and relieve pressure on global water resources. [Source: Water Footprint Network, "The water footprint of food," 2012]
This source highlights how animal agriculture places a substantial strain on water resources compared to plant-based food production.
Here are two key sources that support the idea that a plant-based diet could reduce medical costs in the United States:
American Journal of Lifestyle Medicine (2013): A study published in this journal found that plant-based diets are associated with a reduced risk of chronic diseases such as heart disease, type 2 diabetes, hypertension, and obesity. These conditions are among the leading causes of healthcare costs in the U.S. The study concluded that by reducing the prevalence of these chronic diseases, a plant-based diet has the potential to significantly lower healthcare expenditures in the country. [Source: Barnard, N. D., et al., "The Effects of Plant-Based Diets on the Body and the Brain," American Journal of Lifestyle Medicine, 2013]
Journal of the Academy of Nutrition and Dietetics (2019): This research highlights that plant-based diets can help prevent and manage chronic diseases, which are responsible for the majority of U.S. healthcare spending. It emphasizes that conditions like heart disease, diabetes, and certain cancers—often linked to high consumption of animal products—could be reduced with plant-based diets, leading to substantial savings in medical costs. [Source: Kim, B., et al., "Plant-Based Diets, Pescatarian Diets and Cardiovascular Risk," Journal of the Academy of Nutrition and Dietetics, 2019]
These sources suggest that widespread adoption of plant-based diets could reduce the burden of chronic diseases, thereby helping to lower healthcare costs in the United States.
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