Table of Contents

Foreword by Neal Barnard, MD

Introduction

Part One: Freedom

On to Something

My Watershed Moment

Part Two: The Thirty-Day Plan

Presence of Mind

Day One: Beginning Practice: Position

Day Two: Beginning Practice: Anchor

Day Three: Beginning Practice: Intention and Remindfulness

Day Four: Am I Doing It "Right"?

Day Five: Wandering Mind, Unhappy Mind?

Day Six: Must Be Present to Win

Day Seven: Bodily Sensations

Day Eight: Meditation on Bodily Sensations

Day Nine: Body Scan

Day Ten: Kathryn—From Food Free Fall to Eating Freedom

Day Eleven: Hindrances, Antidotes, and Helping Factors

Day Twelve: Big Diet, Binges, and a Better Way

Day Thirteen: Becoming Vegan

Day Fourteen: The Mindful Vegan Plate

Day Fifteen: Meditation on Emotions

Day Sixteen: RAIN

Day Seventeen: Moods and Foods

Day Eighteen: Moods and Mindfulness

Day Nineteen: Higher Ground and Mindfully Navigating Conversations

Day Twenty: Cultivating Kindness and Compassion

Day Twenty-One: Attractivism

Day Twenty-Two: Spectrum of Mindfulness Practices

Day Twenty-Three: Your Naturally Healthy Body and Weight

Day Twenty-Four: The Pure Joy of Eating

Day Twenty-Five: Cravings

Day Twenty-Six: Addiction, Part One

Day Twenty-Seven: Addiction, Part Two

Day Twenty-Eight: Mindful Movement

Day Twenty-Nine: Stress and Anxiety

Day Thirty: A Path with Heart

Day Thirty-One and Beyond

Part Three: Recipes

Breakfast

Mom's Baking Powder Biscuits with Almonds

French Toast

Dressing and Sauces

Sage Advice Double Mushroom Gravy

Lemon Cherry Salad Dressing

Turtle Beach Enchilada Sauce

Salads and Savory Mains

Apple-Jicama Slaw

Kitchari

Easy Stack-and-Go One-Pan Enchiladas

Sweet and Sour Soy Curls

Sweet Finishes

Chocolate Mousse

Vegan Cherry Garcia Ice Cream

Berry Good Ice Cream

Resources

Endnotes

Index

Acknowledgments

About the Author

Promotional Information

12,000 social media followers between Facebook, Instagram, and Twitter10,000 subscribers to Lani's newsletterBlog at lanimuelrath.comCurrently engaged in regular ongoing speaking engagements, skype interviews, radio and podcasts in connection with continued promotions of The Plant-Based Journey. This provides us with a robust starter list of enthusiastic readers, colleagues and allies, many of who have expressed (those who know about it thus far) great enthusiasm for The Mindful Vegan.Author platform from The Plant-Based Journey:Lani will actively speak and promote her bookAccess to BenBella Vegan platform and contacts, plus the BBV newsletter which has ~8K subscribers

About the Author

Lani Muelrath, M.A., is an award-winning teacher, author, TV host, and top plant-based vegan lifestyle coach. Certified Specialist in Behavior Change, Plant-Based Nutrition, and Mindfulness Meditation Instruction, Lani has been featured on CBS TV, ABC TV, Prevention, USA Today, Huffington Post, and The Saturday Evening. Presenter for Physician's Committee for Responsible Medicine, Plant Pure Nation, The Complete Health Improvement Program, and guest lecturer at San Francisco State University, Lani is Associate Faculty at Butte College where her book has been adopted as required text. She is the author of the doctor and dietitian recommended The Plant-Based Journey: A Step-by-Step Guide to Transition to a Healthy Lifestyle and Achieving Your Ideal Weight, recognized by VegNews as Top Media Pick for 2015, and Fit Quickies: 5 Minute Workouts.

Reviews

"The Mindful Vegan isn't just a book, it's Lani Muelrath herself. In the years I've known her, I have always admired how remarkably present she is in every moment. This book is a gift to those of us who desire the same presence of mind and shows us, in bite-sized steps, how to attain that with ease and joy."
—Miyoko Schinner, author of Artisan Vegan Cheese and The Homemade Vegan Pantry and founder of Miyoko's Kitchen 

"Read, implement, transform . . . and then pass along the magic!  This book can heal you."

—Kathy Freston, New York Times bestselling author of Quantum Wellness 

"Eating a vegan diet is a win-win-win! But that doesn't mean it's always easy. In connecting the ancient practice of mindfulness with the business of nourishing ourselves, Lani Muelrath's The Mindful Vegan offers a powerful tool to support readers in making the choice, each day, to live a more compassionate and healthy life."

—John Mackey, cofounder and CEO of Whole Foods Market and coauthor of The Whole Foods Diet 

"This enlivening book inspires us to live with passion and purpose, and gives us the tools to make more mindful choices that are good for ourselves, other animals and the planet. Think about it, as The Mindful Vegan asks us, if we can live well without causing unnecessary harm, why wouldn't we? Highly recommended."

—Gene Baur, cofounder and president of Farm Sanctuary and author of Living the Farm Sanctuary Life 

"Lani takes conscious living up a notch with this beautiful guide whose ripple effects extend far and wide. Long before you finish, you will have a much deeper connection to your own compassion— and a much broader understanding of what it means to live mindfully."

—Colleen Patrick-Goudreau, bestselling author of The 30-Day Vegan Challenge and host of the Food for Thought podcast 

"The ability to be present is at the heart of all healthy relationships: with other humans, with nonhuman beings, with the planet, and with ourselves. In this wonderful book, Lani Muelrath explains, with compassion and clarity, how you can eat and live more mindfully—and thus how you can transform your life."
—Dr. Melanie Joy, author of Why We Love Dogs, Eat Pigs, and Wear Cows and Beyond Beliefs: A Guide to Improving Relationships and Communication for Vegans, Vegetarians, and Meat Eaters 

"These thirty life-shifting days with Lani Muelrath link sustenance with silence, nutrition with attention. You'll finish this book knowing that you've made peace with food and you've made friends with yourself."

—Victoria Moran, author Main Street Vegan and director of the Main Street Vegan Academy 

"I absolutely LOVE this book. If your relationship with food has been a bit of a rocky road, it is a must-read. Lani Muelrath brilliantly guides readers through a personal exploration that engages our senses and sensibilities. She provides a blueprint for mindfulness that establishes an honest, joy-filled connection with food, and with our bodies. Her goals are simple—health and healing for individuals; compassion and peace for the world. What a beautiful gift to us all."

—Brenda Davis, RD, coauthor of Becoming Vegan: Comprehensive Edition 

"The Mindful Vegan is a heartfelt approach to transforming life one bite at a time. . . . A life with purpose is a key step to fulfillment and The Mindful Vegan is the key that can unlock that precious treasure chest of a meaningful and healthy life."

—Joel Kahn, MD, FACC, clinical professor of medicine (cardiology) and director at The Kahn Center for Cardiac Longevity and author of The Whole Heart Solution 

"The Mindful Vegan can transform your life, and would also make a terrific gift for virtually anyone. Recommended!"

—Will Tuttle, PhD, author of The World Peace Diet, visionary educator, musician, and presenter 

"The Mindful Vegan is a groundbreaking and compassionate guide that connects mindfulness practice to the larger ecological and health benefits of veganism. Its 30-day plan offers a beautifully thought-out approach to learning mindfulness that will help you investigate your relationship to food, dieting, and self-care. This book could change your life (whether or not you are vegan)!"

—Diana Winston, director of mindfulness education at UCLA Mindful Awareness Research Center and coauthor of Fully Present: The Science, Art, and Practice of Mindfulness 

"Lani, you have done it again–with your latest book The Mindful Vegan, you have created an evidence-based pathway to experiencing deeper joy, better health, longer life, and a greater chance for planetary survival. You draw out the best in us: courage, commitment, compassion, and choices of how to use our fork and knife with greater wisdom and mindfulness."

—Hans Diehl, DrHSc, clinical professor of preventive medicine at Loma Linda University, founder of CHIP and Lifestyle Medicine Institute, and coauthor of Health Power 

"As a clinician, researcher, and teacher who works on a daily basis to help people change their stress and emotional eating habits, I've seen firsthand how powerful mindfulness can be in the food arena. The Mindful Vegan is full of heart, accessibility, and practicality."

—Judson Brewer, MD, PhD, associate professor of medicine and psychiatry and director of research at the Center for Mindfulness, UMASS Medical School, creator of Eat Right Now, and author of The Craving Mind 

"Mindfulness is an incredibly powerful practice essential for becoming the best version of you. With Lani Muelrath's The Mindful Vegan, you now have a brilliant, beautiful, and practical guide with over 30 days of tools and techniques for unlocking the door to the blessing that is mindfulness."

—Marco Borges, exercise physiologist and New York Times bestselling author of The 22 Day Revolution 

"Warm and wise, informed by science and experience, The Mindful Vegan is a welcome invitation and map to connection with our minds and bodies, with others, and with the present moment. Watch for delight arising as you take this life-changing journey with Lani Muelrath as your skillful guide— and again when you discover the vegan recipes included after day 30."

—Patti Breitman, cofounder of Dharma Voices for Animals and coauthor of Even Vegans Die 

"Lani Muelrath has been a source of information and inspiration for radiant health through plant-based eating. The Mindful Vegan is a beacon of conscious eating, healthy living, and caring for the planet—with a 30-day plan that will set you on the path of transforming your life."

—Suzy Amis Cameron, founder of Plant Power Task Force 

"The teachings found in The Mindful Vegan are life's secret weapon to reduce your anxiety, stress, anger, and fear and replace those negative emotions with peace, clarity, happiness, and optimism. . . . I am glad to see mindfulness and vegan living brought together so brilliantly in this book. It will change, for the better, your experience of living."

—James Aspey, speaker and vegan advocate