RAK ON: My Recipe For Successfully Making Change
Dr. Rak (“rock”) here.
This past weekend, I had the pleasure of leading a virtual plant-based cooking class. The photos above capture the essence of our time together—laughter, mindfulness, and the vibrant dishes we cooked. Reflecting on this experience, I'm reminded of the distance I've traveled in my health journey and the key ingredients that have fueled my success: curiosity, compassion, and connection.
For years, I turned to food for stress relief and pleasure, often hitting the drive-thru and hiding the evidence before coming home. But last Saturday, as I stood teaching and connecting with others over a colorful plant-based meal, I saw the stark contrast between my past and present. It was a powerful reminder that our journey and destination are full of unlimited potential.
My path to plant-based eating was by no means a straight line. It was a road marked by a series of small, kind changes—changes that were good for me, aligned with my goals, and, importantly, felt good.
That "feeling good" part of healthy change didn't come easy. It required a shift in mindset sparked by a key ingredient in change: Curiosity. I started with going plant-based on Mondays, treating that day as my culinary training ground. Curiosity transformed the experience from a restrictive diet to an exciting exploration of plant-based cuisine.
Compassion was also a crucial ingredient during my transition. I learned to navigate my relapses into old habits with grace, viewing each one as an opportunity to learn rather than a failure. This gentle approach allowed me to gradually shift my diet without the pressure of perfection, understanding that real change takes time and patience.
The last piece, Connection with others, like the connection fostered in our cooking class, has been the thread that ties this journey together. Sharing experiences, challenges, and successes with others makes the path to change more approachable and enjoyable. These connections enrich our journey, providing a network of support, inspiration, and shared resolve to continually improve.
So, let’s RAK Our Week by inspiring change in our lives using those three vital ingredients: curiosity, compassion, and connection. Every step, every choice, every plant-based Monday is a chance to grow, learn, and enrich our lives and the lives of those around us.
Roots Reflection 🌳:
How can curiosity transform how you view and approach the changes you are making or contemplating?
Awareness Action 🧘🏾:
This week, engage in a focused journaling session. List the changes you're considering or working on. Next to each, jot down how to approach these changes with compassion and kindness. Think about how they can feel good, be convenient, promote social connections, and uplift you. Let your journal be a space to transform challenges into opportunities.
Kindness Opportunity 💖:
Identify a change you're embracing or considering and connect with someone who shares a similar aspiration. It could be scheduling a walk or workout session together if you aim for more movement. Perhaps arrange a meal prep day or a healthy potluck if you're focusing on healthier eating. Or, it might be as simple as having a supportive phone call, where you listen and encourage each other. These experiences provide mutual support and accountability and strengthen our connections.
RAK ON Live! Dr. Rak’s Weekly Wellness Livestream
Wednesdays at 11AM PST / 2PM EST!
Dive into the world of Lifestyle Medicine with Dr. Rak’s weekly livestream focused on lifestyle medicine, behavior change, and mindfulness. Whether you're a seasoned wellness enthusiast or just beginning your journey, these sessions offer valuable insights to enhance your well-being.
Can't join live? Catch up anytime with our post-stream recordings. Tune in to empower your health journey! Watch Live or Recorded on Facebook | YouTube | LinkedIn
Last week Dr. Rak talked about Mastering the Art of Resilience. Watch On YouTube
The Health Feast Corner 🎧
Episode 02: How Dr. Rak Turned His Life Into a Health Feast. For our second episode, Po interviews Dr. Rak! We learn about Rak's upbringing and how this shaped his relationship with food and his body image. We also learn why Dr. Rak changed his lifestyle habits after a difficult conversation with his wife, ultimately leading him to adopt a whole-food plant-based diet. He shares he has lost over 70lbs over the last five years and reversed his prediabetes, high blood pressure, and high cholesterol. Dr. Rak ends by sharing how he views the state of healthcare today and how lifestyle medicine is the solution to our current reactive sick care system. Listen On Apple Podcasts | Spotify | Substack | YouTube
Episode 21: Unlocking Inner Power with Cathy Mu. In this episode of The Health Feast, join Dr. Rak and Po for a captivating conversation with Qigong master Cathy Mu. Delve into Cathy's extraordinary journey from the depths of despair to discovering her inner strength and healing through the ancient practice of Qigong. Cathy shares her profound insights on harnessing the power of Qi, our vital energy, and its transformative power in every facet of life. Her story is a testament to the unseen forces that shape our existence and a reminder of the immense potential each of us holds. Tune in to learn how you can tap into your own energy, reshape your reality, and embark on a path of growth and connection. It's an episode you won't want to miss – filled with inspiration, wisdom, and practical tips to empower your journey. Listen On Apple Podcasts | Spotify | Substack | YouTube
Thanks for walking this path with me. I always look forward to hearing your stories and insights, so feel free to hit reply or join the RAK ON chat and share a bit of your world. Or pass this message along to someone who could use a boost of Reflection, Awareness, and Kindness in their life.
Live Well and RAK ON,
Dr. Rak 👊🏽
—
Interested in working with Dr. Rak? Want to level up your health journey? Join me and the supportive community of RAK Your Life. Join a RYL Tribe, where group support and friendships are key to transformation in these weekly coaching groups. Or work with Dr. Rak individually for 1:1 medical care and get a Lifestyle Medicine doctor on your side to help oversee your care, reverse chronic diseases, and optimize your health for longevity. Discover more and sign up for a Tribe or 1:1 care with Dr. Rak on the RAK Your Life website.