Author Archives: mychangeforaten

About mychangeforaten

I AM.... I am... a poet, deep and philosophical; I am...a dancer, lyrical and graceful; I am...an artist, creative and colorful; I am... a yogi, mindful and peaceful; I am... a woman, sensual and feminine; I am... A humanitarian,humble and giving; I am... A survivor,wounded and strong; I am human... I am me. I moved to the city of angels from my beloved big apple with my husband and two beloved cats and now fate has placed me in San Francisco. I am in love with life and all creatures of the universe. Namaste' love and light.

SALSA RECIPE

We finally got a blender. It’s a decent one, not the one I dream of. I dream of a vita-mix or a Ninja that can help me make all of the vegan goodies.

This blender is good though, and I’m happy with it. I’m making lots of green smoothies and we finally did a salsa experiment. It was delicious, fresh but my hubby thought not salty enough. Eating less salt takes time as your palate adjusts.

Happy Thursday. Here’s the easy peasy recipe. Enjoy 

You will need:

Six Roma tomatoes.

a small can no salt diced tomatoes.

A quarter of a large red onion.

Two green onions.

1 clove garlic.

Half jalapeño.

Handful of cilantro.

Juice of one lime.

Dash of salt and pepper to taste.

This is so easy. Dice the Roma tomatoes. Add to blender with the canned no salt diced tomatoes with juice. Add all ingredients and blend until you achieve a salsa consistency. Do not over blend if you like chunky salsa. Add to bowl and flavor with a dash of salt and pepper. Garnish with a few chopped green onions.

This recipe can be altered to any taste you have. Get creative. I know some people who roast the veggies before making the salsa. I may try that next.

We loved it. I put mine on my tofu wrap and my hubby ate his with tortilla chips. It really was so fresh.

Let me know if you attempt  homemade salsa.

Have a wonderful day. Love and light, Rose

 

 

 

What happened week one vegan no oil

Happy Tuesday. I’m a little late updating my weight loss so I decided to combine my week one weigh in and what’s happened after nine days eating vegan whole plant foods no oil, with little salt and just a dash of sugar in my coffee.
1. I lost six pounds week one.
2. my joints feel so much better, any aches and pains I had are now almost gone.
3. This is a little TMI but I normally have a lot of gas issues and daily diarrhea. It’s probably why my potassium was so low. I assumed it was all the fiber. Now I think it was the processed foods and oil. I now feel normal in that department.
4. When I usually sit for a while and stand up it takes me a minute or two to walk off the stiffness. It’s all gone. No more stiffness.
5. Got swollen eyes? No salt and no oil means less swelling under your eyes, in your feet etc. My shoes are not as tight. This is all only after nine days. I plan to eat like this for ten weeks, journaling every bite and sticking to Dr Greger’s Daily Dozen. After ten weeks I will start the next ten weeks of food journaling. I feel amazing so far. It keeps my motivation going feeling this good. I am trying no oil recipes so I will be posting those soon.
Have a wonderful day.
love and light,

Rose

 

VEGAN PROTEIN BALLS

My coffee is life to me. I tried to use plain soy milk in my coffee but it just tasted watered down. I decided to have my soy creamer as my one treat.

Vegan Protein Bars are delicious and my go to breakfast. I first learned about them from Melissa Bender Fitness. Since I’m doing Dr Greger’s Daily Dozen I wanted to make my protein bars in portion controlled servings, so I know which boxes to tick off. Mine have three ingredients and they make one serving, four protein bars are 1/2 cup oats which is 1 grain and 1 TBS nut butter which ticks off the nut box. I add a few raisins but you could add any dried fruit or chocolate chips. They are perfect accompaniment with my coffee.

You will need.
1/2 cup oats, 1 tbs nut butter, preferably no salt and no added oils. 1 tablespoon raisins or chocolate chips, or any dried fruit. In a bowl add oats, then spoon in nut butter. I chose a runny nut butter which makes assembling the protein balls much easier, or you can microwave it for a few seconds. I add the raisins and mix. Chill for at least a half hour and then you should be able to form 4 protein balls.

Above is Dr Greger’s Daily Dozen chart. I find it’s the best tool for me to get all of my nutritional needs in. I follow all the plant based Dr’s and I take what works for me. I’m definitely sticking to no oil and only a dash of sugar or molasses in my coffee. No sodium and that’s it. A very clean vegan diet going forward. My health is my why.

Change begins when you decide there is need for change. When you are ready you will show up. It’s time for me, I’m here and committed.

Happy Tuesday to all. Love and light, Rose

 


2021 RESET

  • Happy New Year to all. Let me begin with prayers and thoughts for all of those who lost loved ones, battled illness, and had anxiety and depression in 2021. It was a collective difficult year for all, and I send love and healing to those who are feeling the wrath of the past year. For some of us, like myself, we let our healthy lifestyle slip by the wayside during lockdowns and endless emotional, physical and financial stress. It was not an easy year to say the least.

My healthy lifestyle held on until the end of summer. Since August my weight went from 169 to 187. That’s a lot of weight. I didn’t exercise and I ate a lot of sugary vegan junk food. I’m human and it happens. I forgive myself and I’m moving on. I’m so ready for a healthy reset in January and I’m starting today. It’s about my health. I plan to document everything and share everything I do. I know I’ve dropped the ball many times since 2017, but my why is different now. I want good health, happiness and the ability to be creative without stress and anxiety. I’m going to really do my best to tackle my whole mind/body/spirit/creative passions.

To start January we cleaned the apartment, took down all the Christmas decorations and bought new flowers for the balcony and master bath. I meal prepped and we bought a blender. James my hubby gifted me a fit watch and a cleverfox planner to really get the new year going. My first goal is my health, to feel well in mind/body and spirit, so I begin this new blog journey with that. It begins with clean plant based food and movement, with stretching and meditation. Here’s the plan.

Current Weight 187 lbs

First goal 165, second goal 150, third goal 135-140.

Here are five things I’m doing in January to reset my body

1.Dr Greger’s Daily Dozen and a food journal, I will go into detail on my next post.

2.Meal Prep

3. Daily exercise, stretching and meditation, using my fit watch to track steps.

4. Smoothies! We bought a new blender and I am so excited to make nutritious and delicious green smoothies. 

5. Whole food vegan diet no oil, with 1/3 tsp salt for iodine and no sugar except 1 teaspoon in my coffee with my soy milk. I plan to food journal.

This is the beginning. There’s so much more I plan to do but this post is about the basics. This is the reset, with brand new beginnings. January is for starting over brand new.

“Let Food Be Thy Medicine and medicine be Thy Food.”

Hippocrates 


I wish you healing, love and light.
With Gratitude,

Rose

 

MY CHANGE FOR A TEN

Happy Tuesday. This is the second week of my second half of my wellness journey ( as a vegan) and I’m starting off strong with a positive mindset. I began this blog in 2013 and I helped a new charity with each ten pounds. I lost a significant amount of weight and helped several charities.  I was in the best shape I’ve been in since my twenties, and I regained my sense of purpose in the process. I had a lot of help from others in fitness and philanthropy. It was a team effort from friends who got involved.

When I decided to go all in on this blog again  ( for real this time) I didn’t think I could take on a charity with each ten pounds. I am still doing charity projects separately, but I wasn’t sure one charity with each ten pounds could be managed, until I came up with a fresh idea to accomplish my original mission with a new twist. My new my change for a ten plan is to donate something every ten pounds, with the number ten. For example, ten cans of food to Food bank or homeless shelter. Ten pounds of cat or dog food to a animal rescue. You get the idea. I would also like to start a movement to get others to do the same. Challenge yourself to do something for others using the number ten. Send ten cards to family members, ten blankets to a homeless shelter. You can do what I did originally and motivate yourself to lose weight by helping others. It worked for me then and I believe it will work for me now. I weighed in yesterday and my current weight is 169 lbs. When I get into the 150’s I will be doing a giving back to an organization I am passionate about. I’m yet to decide my first ten pounds donation, so stay tuned.

I’m also running the Facebook group I founded called Letters From Uncle Louie, we send cards and letters to seniors in homes to let them know they are not alone. I feel like teaming charities with weight loss really helped me be successful the first time around, and keeping it up is very motivating to me now. I would love to inspire others to do the same. We get healthy and it helps us be happier, and helping others is so rewarding; it’s a real win win.

Have a wonderful day.

With Gratitude, Rose

 

 

BENDERFITNESS COLLABORATION

http://www.benderfitness.

Happy Sunday to all. I have exciting news. I’m collaborating with Melissa Bender Fitness. I will be contributing one vegan recipe each week to be shared on her website. I love this because I admire all that she does. Her fitness website and YouTube channel are game changers. She’s completely authentic, real, and professional. Not only is she a fitness trainer, she’s a certified yoga teacher, a running coach and an Occupational Therapist. Her website has a wealth of knowledge and videos for any type of workout you are looking for. She’s my go to for yoga, workout videos, and professional advice and recipes for wellness. She has guided my journey and is one of my inspirations in life.  Benderfitness is the complete package and it’s all free. No fees needed. I suggest you check it out.

Happy Sunday. I look forward to sharing my vegan recipes. Some will be healthy and some will be vegan comfort food because I’m a firm believer that living a life of balance creates joy. We all need more joy going forward.
Namaste, Manga, and Happy Cooking.
With Gratitude,

Rose

 

 

NATIONAL COOKIE DAY

Happy first day of October. I get so excited at this time of year, I can’t wait to visit Trader Joe’s to see all the deliciousness of the season. It’s also #nationalcookieday. One of my favorite healthy chocolate chip cookie recipes I bake often I posted on this blog when we lived in San Francisco. I also used the cookie recipe for when I helped my friend with a bake sale for her dog Oreo. I know, it’s too perfect of a dog name on National Cookie Day. By the way, Oreos are vegan as are my cookies. I’ve included a screenshot below from my original blog post if you would like to try the recipe. They are healthy and I believe only 3 ww points per cookie. Made out of mashed bananas and one of my favorite cookies to share with my friends. My non vegan friends go crazy for them. I hope you are having a fantastic beginning to October. I find it’s the perfect time for me to begin anew on this blog, I just love the Autumn. Happy October and Happy Cookie Day to all. Love and light, Rose.

 h

WEIGHT WATCHERS VEGAN

Happy Wednesday to all. I restarted my wellness journey after a long hiatus, and a lot of attempts to begin again. In that time period I did lose some weight, but I was not consistent and my fitness journey became non existent during the pandemic. That, coupled with a few minor health snags messed with my positive mindset. Now I’m back in a new frame of mindset, in a new apartment ready to make a fresh start here in Texas. I am a vegan and I’ve written for VegWorld Magazine. I’m proud of my vegan lifestyle.

I’ve decided to use the WW ( Weight Watchers) app to keep accountable. It really helps when you are trying to lose weight. My starting weight a week ago was 174 lbs, and I currently weigh 170 lbs. My short term goal is to be in the 150’s, and my long term goal is to be around 135-140 lbs. I have wellness goals and fitness goals that I will get into at a later date. I’m chasing the whole package ( happiness and health) not just the shiny ribbon. It’s great to look better but so wonderful to feel better.

If you are wondering how WW online works I will share my plan. I signed up for online only, which is $19.99 a month. With that I downloaded the free app and there I count my daily points and journal my food. The app tells me how many points my food costs, and the search engine has most foods listed so it’s a seamless way to stay accountable. My budget is 30 points because I chose the green plan with the most points but less free point foods. Fruits and veggies excluding corn and avocado are all free. Once a week ( Monday’s) I weigh in and record my weight.

There’s two other plans too, Blue and Purple. Purple has the most free foods. A lot of vegans choose that plan but Green works for me best. I don’t need brown rice to be free.

That’s how I’m beginning my blog this time around. If you followed me before I sponsored charities with each ten pounds I lost. Now I’m working on my weight loss, wellness, and overall happiness and doing charities but not at every ten pounds. Is National Love People Day so it’s the perfect moment to share. I founded a Facebook group called Letters From Uncle Louie and we send letters to Seniors in homes. It’s really growing and I could be prouder of what we are accomplishing. If you would like to write to a senior twice a month come over and join our page, and message me and we can pair you with a senior. Giving back is part of my happiness journey, to be of service to others, so it’s completely relevant to this blog. I’m working on my outer and inner health. Let me know if you are beginning a wellness journey despite the crazy year we are having. It’s made me realize the time is now. Happy Wednesday to all and love and light.
With Gratitude,

Rose

 

THE TIME IS NOW

Get busy living or get busy dying.
The Shawshank Redemption

 

I often here people say they wish they would have started their health journey a year ago. If I learned one thing from the last three years it’s to live that quote from The Shawshank Redemption with a vengeance, so next year I don’t have to wish I would have already started my wellness path.  So much has happened in the last few years yet I feel like I could have accomplished so much more. I am proud of my writing and publishing credits, and I worked hard and kept my family from sinking in a crisis. These are all things to be proud of, but I wasn’t consistent here on this blog. I gained half my weight back and did not keep up with my fitness journey. So today here I am, at 170lbs ready to get busy living my healthiest life. It’s going to take work to be consistent again, it’s been years since I’ve been successful at being consistent. What else do we have but time? So here I am, starting now. I’m done with waiting for tomorrow to come. Tomorrow is today. Are you with me?
With Gratitude,

Rose

Ro

THIRTY DAY CHALLENGE

Let Food Be Thy Medicine and Medicine Be Thy Food.
Hippocrates

Monday, I’m here for you. I’m starting brand new on Monday. I need a health reset, a 30 day challenge. Something to motivate me going forward. Since my Candida I’ve expressed I do not feel my best. I’m having gastrointestinal issues. My fun vegan foods do not make me feel any better, they need to be once in a while occasional treats. It’s time to get back to nature and food in it’s most pure form. So for thirty days I’m going to get back to whole foods plant based meals with no oil and very low on salt and no sugar. I can do this. Monday it begins along with my restart of my fitness journey, and better time management of all my goals. I’m working on my life as a whole and tackling each area individually, beginning with wellness and health. I’ve broken it all into categories that I will share later this week. The first category is the most important, wellness and health. This weekend I’m doing a few healthy grocery store hauls. I plan to eat clean whole plant foods and move a lot more. Hello Monday!! Hello blog, I’ve missed you and treated you like a fair weathered friend, but that’s about to change starting  8/10/2020.  I challenge you to try this with me, just for one month. Happy Monday to all and Happy Health. 

love and light, Rose