Category Archives: my change for a ten

VEGGIE CHILI RECIPE

It’s been raining non stop here. We are definitely on our clean eating lifestyle but that doesn’t mean we can’t have our favorite fall favorites. My hubby James requested Veggie Chili. Here’s my rainy day vegan veggie chili recipe. I had one bowl. It was absolutely delicious. We pair it with a big green salad. It’s high fiber, high protein and definitely comfort food. I hope you enjoy it as much as we do. Love and Light. Rose 

You will need:

2 tablespoons olive oil.

1 large onion, diced.

1 large green pepper, diced.

1 large red pepper, diced.

5 cloves garlic, diced.

2 large cans diced tomatoes, no salt.

1 large can tomato sauce (hunts)

3 large cans red kidney beans, low sodium.

1 can corn, no salt.

1 package faux grounds. I like gardein or lightlife.

2 packets chili spices

salt and pepper

Heat olive oil over medium heat, sauté onions, peppers until caramelized. Add garlic and sauté a few minutes more. Add vegan grounds and mix with vegetables. Add 2 cans diced tomatoes, 1 can hunts tomato sauce, 3 cans kidney beans, corn, and stir. Fold in two packets of chili spices, and add a dash of salt and pepper. Mix and cook on medium/low for 45 minutes. Serve with avocado and vegan sour cream. It’s so yummy!🎃

 

My Fitness Challenge

Today is my day one of fitness challenge to Halloween. My current weight is 170 lbs, down 23 lbs since last year. Yesterday I prepped by shopping. I bought Hemp Protein and a few very inexpensive workout shirts I found for $3.00 each. I just bought for comfort and my budget, and later when I feel like I’m advancing in my fitness challenge I will purchase better workout gear. Right now the goal is to just get moving. I also bought new running socks, but was so disappointed when they weren’t in my bag when I got home. I need new sneakers and now new socks too, but I will purchase those items at a later date. 

It’s raining cats and dogs here in Houston, and I have to go into work. I will be doing a lot of my workouts after work so I can utilize the energy built up from waiting tables. The gym is in my building so I don’t have any excuses. Tonight I will do 60 minutes plus ten sun salutations, and legs up a walk before bed to help with circulation.

My body doesn’t feel like eating much today, so I listen to my body and drink a lot of water. That always happens to me after a day of eating too much. I could say I never binge but that would be a lie, when I eat pasta I always end up overeating and getting sick. Note to self, no pasta for a very long time. I will make a hemp protein drink to take to work for evening fuel. 

If you are just starting a fitness journey I have simple advice for you. Start where you can if you are not familiar with fitness or it’s been a long time since you’ve worked out. If you can’t run, walk. If you can lift, do body weight exercises. If you cannot touch your toes, touch your knees. All you need to do is to begin, the rest will  follow and you will progress. Soon you will be doing things you never dreamed of but for now just move. I follow Melissa Benderfitness for workouts, yoga and running tips. Here’s her link. Love and Light Rose http://www.benderfitness.com/

44 Day Challenge

Did you know it’s 44 days until Halloween arrives? This really begins the Autumn/Holiday season for many. My hubby James and I always have our little tradition. We eat burgers ( now vegan)  and carve pumpkins and drink cider, all watching scary movies. It’s a tradition we honored since our Pittsburgh days. This year we will not let that tradition slide by.

Today I’m starting a 44 day challenge. I’m going to try to show up here daily and share what I’m doing. I’m going to take it Day by day because I may change things up, but my plan is to focus on nutrition, fitness and goals. To show up daily despite my work schedule. I’ve lost 23 lbs but in my opinion I’ve been not working as hard as I can. I watched a video with Tao-Porchon Lynch and she really inspired me. So today begins my challenge. It’s 44 days until Halloween. Let’s do this!! 

No cheat days until Halloween. No pasta. Only whole grain foods in moderation. A little dark chocolate is ok. I’m really going to try to not eat my goodies at our bake sale, just the vegan healthy cookies but in moderation. No refined junk of any kind. I’m going to eat clean vegan. 

Daily Yoga Sun Salutations, and some other workouts. I’m using Melissa Bender Fitness, and my cardio will be walking, running etc. I plan to move 60 minutes a day plus ten sun salutations daily. Legs up a wall before bed. I don’t care if my workout before or after work, if I have time to sit and watch tv I have time to without. 1 hour plus ten sun salutations. Like that Pizza Guy on YouTube says, that’s the rules. Everybody knows the rules, everybody being me. 

The other things I will be adding will be addressed in future posts. What I’m reading, writing, who I’m watching for inspiration. Fun classes I may take, plus tools for self development. Products I use to help me heal and make me feel well again. I’m not sick but my body can be my temple again. Lots of personal goals I’m going to tackle. No procrastination. Today is the day. As I type this we found out an old friend in Pittsburgh PA lost his battle with Lung Cancer. He was only 38. Life is short. Do what you dream of doing today. RIP Chris Pierce. Thank you for your kindness.

RIP Chris

 

FINDING MY MOMENTUM

My favorite robe isn’t a real robe, but I decided to make it one. It sparks joy!!

Good Morning lovely people. It’s September 4th, can you believe it’s almost autumn?  Here in Houston it will stay hot for some time, eventually cooling down in the 70’s and 60’s. That means I can do my cardio outside or at the gym. If you are stressed out there is nothing like moving your body to an upbeat playlist. This is my non-negotiable. I plan to exercise every single damn day, even if it’s after work. I love seeing the big birds when I’m out getting my move on. They really inspire me to take flight. Today is national wildlife day!! 

I stalk birds.

I have three weight goals. My first weight goal is to get in the 160’s by the end of September. That should be easy if I focus on my willpower and fitness. My second weight loss goal is 159 lbs.  That was my weight when we moved to Houston from Los Angeles. I’m currently 174 lbs, down 15 lbs since this time last year. I have to work on my consistency. Stress got in my way, I ate too much Nada Moo( vegan ice cream). I didn’t track, because I chose to overeat. Overeating is a choice, and I’m guilty of it.

Stepping on the scale is a reset for me. I’m back to counting points. I plan to eat more zero point foods, fruits, veggies, beans and tofu. Yesterday I stayed in ww blue point range, that means I stayed within my point balance. My third weight loss goal is around 140 lbs. I also really want to not just focus on the scale, but really focus on my fitness. I need to get strong, flexible and fast. It’s been way too long. I also want to try new activities, like kayaking this beautiful waterway where I live. 

Nature and exercise is the cure to anxiety and stress.

Goals, sometimes I get so mad at myself when I think where I would be now if I didn’t slip up then. I don’t believe in looking too far back, but I need to realize my mistakes now so I don’t make them again. So when a few months goes by I can say I am in a better place then I was in early September. The key is to think about this before every bite I take. Why is it so hard to get back your willpower after a slip up? Have you struggled with this in your weight loss journey? I just have to regain my momentum beginning this week.

Well, it’s coffee time. Love and Light to all and Happy Wednesday. Let’s do this, one meal at a time. 

Spanky, coffee and a Garden of Life Protein Bar.

Lots of water after I wake up, and fruit.

 

 

 

 

 

 

 

WEIGH IN WEIGHT GAIN

I was reading Mantra Wellness Magazine, (photo from the pages of the magazine). I opened the magazine and this was the first page. It totally spoke to me. I messed up, again. I gained 3 of the 13 lbs I lost. Here I am, facing the music and starting over.

Weight loss is a series of ups and downs. You begin all gun go until a holiday or other food related event comes along. All of a sudden you stop tracking and you promise yourself just one bad day. Then there’s leftovers, so one cheat day becomes two. Soon you have lost your momentum. I’ve been there when I was successful in my weight loss the first time around, and I’m there now at the beginning of my second weight loss journey. The key is to catch it, to own your slip up and get back on that weight loss wagon. Get on the scale, face it and get moving. I gained three pounds. My weight is currently 174 lbs. I’m still down ten, and I’m catching this now before I gain the whole ten back. I’m making like a GPS,  I’m yelling recalculating. Here’s how I’m going to get back at it and stop the gain cycle and continue on my wellness/weight loss/fitness journey part two.

The first thing is to access the damage, weigh yourself. You need to know where you are.It’s easy to be in denial. Better to cry over a few pounds now. I weighed myself and tracked my weight. 

My next step is to track all my food, and as a ww member I’m going to try to be in blue dots. That means stay within my healthy range of points, period. I noticed my weight went up when I didn’t track.  When I did track I went over my points. My day begins with 24 oz of water with lemon, and a banana and an apple or whatever fruit I have. I let my body digest it before my daily one cup of coffee. Then my breakfast. Lately I’m eating a garden of life plant based protein bar with my coffee. Hey, I’m on the run and it’s only 5 pts. I’m going to make oat and peanut butter protein balls too. If you are vegan I would love to know some fast and healthy breakfasts that are your favorites. 

Being accountable here helps, so I plan to try to blog daily and try to get better sleep. I have two Siamese cats, and the minute our heads touch the pillow they decide it’s time to party. We have to get better sleep, that’s number one. 

Move daily. Non negotiable. That’s my only fitness rule right now. I’ve been spotty with my fitness so I’m making this one goal to start. Move my body vigorously for 45 minutes to 1 hour daily. I will be more specific later, but that’s my rule. It could be running, walking fast, Melissa Bender Fitness workouts etc. I just have to move it for 45 minutes to 1 hour. I started this on Labor Day. Plus I’m going to also add sun salutations, stretching and legs up a wall pose for circulation. 

Eat clean 80/20. The majority of my vegan diet must be Whole Foods plant based with processed vegan food only occasionally. Tracking every bite. I stopped this and I gained three pounds. It’s ok, I’m painfully human. I may try to not eat past 8 pm, but this may be difficult with my work schedule. I’m going to try. Time to revisit vegan meal prepping. 

So this is my restart of my restart. We are still planning to go to Henry’s Home and Horse Sanctuary soon, definitely this month. Ive been asked by my husband James to go when he can go. I do plan to visit and volunteer regularly after our first visit. There’s a lot going on in our life but this is something I can’t wait to do. I’m also helping a friend with a bake sale for her dog that needs surgery. I will post more about that later. I’m baking vegan goodies!! I believe we are here to be of service to others. Sometimes stress gets in the way, I’m working on ways to destress naturally.

I’m off to get my daily exercise in. I want you to know the road to goal does have potholes, and an occasional thunderstorm or two that can throw you off track. The sun will shine again, just begin traveling your path as many times as need be. The destination will always be there. Love and Light. Rose

 

LOSING WEIGHT IS A PROCESS

Losing weight is a process, in the beginning it’s easy but sticking it out takes extra willpower. Life gets sticky, and it gets in the way. It’s easy to fall of the wagon and stop the healthy patterns you’ve developed in the beginning of your weight loss journey. You will know when this happens, and when you realize it nip it in the bud. 

This week was challenging to say the least. Nothing worth mentioning just adulting and all that comes with it. I didn’t track for days. I almost went for vegan whoppers at Burger King on nights when work was slow and stressful. Waitressing has bad days and bad weeks, it’s normal but when you go into work and stand around it makes you question things. In the end it’s is the way of working in a restaurant, good days and bad days. It always seems like bad days come when you are stressed. Time to reboot and recalculate, like a gps. 

So today I recalculate, I’m trying to check my mood and mindset. I’m back to tracking. I’m planning for Monday and a better and more productive week. Writing my weekly goals on Sunday night. I’m going to try to stress less and be happy in the moments, even the mundane moments that drive me mad. No reason to slip up on my weight loss goals because of a bad week. It’s a marathon and not a sprint, this road to weight loss goals. 

Love and Light

Rose

WHAT I EAT ( weight loss and vegan)

Happy Tuesday to all. Here I am, day three of posting each and every day. This week I stayed the same, but I think I’m killing it in the weight loss game. I use the WW app to track what I eat, and as a vegan I try to be careful how much starchy foods I eat. I don’t limit them all together, I just keep all of my portions in check. It’s all about good nutrition and portion control for me. 

Food, it’s something we have to learn to have a healthy relationship with, and I’m definitely starting to achieve balance. Monday’s are my vegan cheat day, on that day I eat vegan comfort foods like pasta or a veggie burger. Tuesday’s through Sunday I eat Whole Foods/plant based; basically cleaner vegan. I do limit my oils, salt and sugar but I do not eliminate them completely. I have really cut down though, my olive oil bottle lasts a very long time now. I always drink 16 oz of water when I wake up, and about 6 oz of coconut water. I immediately eat a banana as I wait for my coffee to brew. Breakfast is usually something quick, overnight oats or a vegan protein bar and coffee with silk soy creamer and a bit of raw sugar or blackstrap molasses. I’m a zombie until after a drink my java. My eating plan is pretty much 80/20. Mostly clean with a little wiggle room. It keeps me from over obsessing about food. I try to get around 60 grams of protein daily through plant based options. 

Here are some photos of what I eat for breakfast and dinner. Vegan pancakes are a day off treat. I usually only eat twice a day on work days with my schedule. Lots of fresh fruits, greens, veggies, and some frozen as well. Pasta only on occasional Mondays. I make a lot of high protein bean soups, like split pea and lentil soups. I admit I eating vegan protein bars for breakfast when I feel rushed is not the healthiest but it works for me.  Ezekiel bread, hummus, baked tofu with veggies, legumes, so many delicious and healthy vegan options. Here’s pics of some of my go to get healthy meals. I will post recipes soon. What are your staples? Happy Eating and losing weight!

Vegan Split Pea Soup

Vegan Bean Chili

Vegan faux meat balls with homemade marinara and veggies

Pancakes with bananas, oat flour and soy milk. Dark Chocolate Chip version.

Vegan Fettuccine Alfredo

Soda alternative

Natures Candy

Staple main dish salad

Vegan tomato basil cream sauce fettuccine

Cheat day treat, I add vegan mayo

Vegan tomato bolognese with red wine

Baked tofu and kale or spinach with veggies. Italian seasoning with a bit of olive oil

Vegan tomato bolognese penne pasta.

Vegan banana pancakes with berries

Avocado chocolate mousse from Melissa Bender Fitness adapted by Chocolate Covered Katie

Meal prep berries with lemon juice

Trader Joe’s steamed lentil and veggie salad

WEIGH IN MONDAY

Happy Monday to all. It’s Monday weigh in day. Today my weight is 171 Lbs. I’m 13 lbs down since beginning ww online and 18 lbs total. I’m stuck at the same weight for two weeks but that’s ok. I admit my tracking and my meals were not exactly on point last week. I realized when there’s pressure and stress sometimes I revert to bad habits, skipping meals, making a pasta dinner and overeating pasta. My cat Max had a little trip to the vet due to a health scare but he’s ok. Work of course is my main source of losing energy, but I’m working around that to stay on course for all of my goals, including the main ones of losing weight and getting fit again. Each weigh in day is a day to reset and begin anew. I’m really going to focus this week on fitness ( flexibility, cardio and workouts) and clean vegan nutrition. I’m doing Melissa Bender Fitness Workouts and yoga.  

Pretty robes and coffee for my semi morning motivation routine.

I will start posting all of what I’m doing regularly , since I’m committing to blogging daily. I do not have a laptop at the moment, so every blog will be done from my smart phone. One thing I’m doing from here on out to begin everything else is to stress a lot less. No longer will I worry about tomorrow or yesterday. I’m focusing on the present and keeping all of my thoughts positive. Thoughts become things. Eckhart Tolle is someone we listen to daily. You should check him out, very enlightening. 

Accept – then act. Whatever the present moment contains, accept it as if you had chosen it. Always work with it, not against it.

Eckhart Tolle

 

I’ve chosen this present moment. Yesterday I began changing my approach on how I’m going to travel the path to achieving all of my goals.  Tony Robbins always says if something isn’t working, change your approach. I understand great goals take greater sacrifices, so I’m going to work harder and try to be more disciplined. I’ve already started blogging daily, and I’m going to bed just a little earlier. Today I plan to begin the second phase of my fitness journey, and start really studying my American Council Of Exercise Exam, I may even call and set the date for the exam. I’m going to be volunteering and trying to help others, my first volunteer experience in Texas will be at Henry’s Home and Horse Sanctuary in a few weeks. I’ve put it on hold due to my husband James, he really wants to go with me. I plan to share all with each new post.

Those are my first four goals, as well as marketing my books and doing social media regularly, writing, submitting and reading more. I also have some tech goals for my blog, a website for my books and blog, etc but those tools I will worry about later. Right now I’m focusing on the work I must put in. I understand it’s been a few years since I’ve blogged regularly, and getting an audience  back may be a challenge but it’s ok, I’m doing it anyway, build it and they will come.  I came up with this quote, and I plan on living my own words. I’m definitely worth the extra effort, and so are you. Find the system that works for you, and stick to it. It may not be easy, and you may struggle. Just keep moving forward. I would love to know if you are on a Journey to your goals. Let’s do it together.

As always I wish you love, light and happiness on the road to all of your goals. There are no obstacles, no age barriers, no blocks. Only you and the decision to do whatever it takes to make your soul sing happiness.

Namaste’

Rose  

 

CHANGING MY HABITS

I’ve been thinking a lot of habits. Everything begins with a habit, and those habits can be positive or negative. I’ve been meaning to begin blogging daily, but I’m yet to actually start the habit of signing in daily. It’s something I really want to commit to, so today is day one. Habits sometimes happen when you adopt other habits which become your routine. Changing for the better is not easy, but the first steps to change is the willingness to do so. 

Habits can make or break our goals. There are healthy habits that become life changing routines, or unhealthy habits that develop when we are busy grinding through the mundane chores of life. Our business of being so busy often gets in the way of developing healthy habits and routines. We reward our hard day with fast food instead of taking the time to grocery shop and meal prep. The drive through is convenient, it’s open late. There is no clean up, or thought that has to go into it. It’s fast, delicious, and takes almost no effort. Changing your habits is especially difficult when you are strapped under financial and time constraints. 

My unhealthy habit is sleeping in late. My schedule and routine has altered in the last year when I began working nights waiting tables. I often do not get home until 11 pm and sometimes later, and I tend to stay up until 3-4 am. If I’m suffering through anxiety induced insomnia I will even fall asleep even later. I need my sleep, that’s a non negotiable, but I also have a laundry list of goals I wish to accomplish to change my life for the better. It all begins with slowly beginning new habits and adopting a routine which can work for my schedule and my goals. It all comes back to habits. 

My husband James explained to be my hours are not that unusual. When a person works 9-5 they pretty much do the same as I do. They get home around 6 pm, have dinner, and they normally unwind for hours doing what they enjoy before bedtime. I get that I’m doing the normal things, but because my shift is different, I do it at an abnormal hour.

I also have friends that tell me to be gentle with myself, and treat myself with grace. These things are true but being too easy on myself won’t get me to where I’m going.  Sometimes putting in the work to accomplish goals takes great sacrifice. I’m a work in progress but I’m trying to figure it all out. Habits, it all comes back to my habits. I want to be a habitual go getter, so going forward my routines are going to be changing, and that’s all the better for me.

 

Here are some of my goals that cannot happen if I do not change.

Blog daily, track food, lose weight, incorporate fitness through cardio, flexibility and yoga and strength training, help charities, study for American Council of Exercise group exercise certification exam, take exam in the fall, write more, submit writing to be published, work on marketing for books, blogs and do social media. Not to mention personal goals like financial, family, travel etc. This list can get out of control but I’m putting it out there. Tomorrow is Monday, and I love a new beginning. I’m beginning my Monday with weigh in, blog post, workout and study.

Ok, now I’m tired but I feel good. Time for a delicious cup of coffee to begin fueling my day.

What are your goals? Do you have a routine? Is it a morning routine? I would love to hear how you get it done. With much love and Light. Let’s be goal getters together.

Namaste’

Rose  

EASY VEGAN ALFREDO

It’s Tuesday and I’m late to updating my weight loss. I’m down another 2 lbs, weighing in at 171 lbs. That’s 13 lbs since I joined WW online and 18 total weight loss. I was 159 lbs when I moved to Houston from Los Angeles in June 2017. I’m almost there. My first weight goal is 159 lbs. My ultimate weight loss goal is to weigh in around 140 lbs.

Soon I will also be sharing my fitness journey and my volunteering journey. I plan to try on new routines to help me get to all of my goals. Waitressing has taken up most of my time, and  some new time management skills are needed.  I am a work in progress for sure, but I keep on keeping on despite life’s stresses. I am losing weight again and I’m living my authentic life as a vegan, for that I’m immensely proud. 

I love to experiment with vegan cheat meals on my day off after weigh in, of course always counting my portions. I was craving Alfredo and my vegan Fettuccine  Alfredo hit the spot. It’s an easy recipe and just as creamy as Alfredo made with dairy. Here’s the recipe below, even vegans need cheat meals. 

Easy Vegan Fettuccine Alfredo

1 lb Fettuccine

2 Tbs olive oil, 1Tbs earth balance vegan butter

1 cup vegan creamer non sweetened or unsweetened soy milk

1 cup vegan Parmesan cheese, I used GoVeggie

4 cloves garlic

handful of fresh chopped basil, parsley

salt and pepper

Half of a fresh squeezed lemon juice

Cook Pasta  according to directions. I bring my water to a rolling boil and cook Fettuccine for 12 minutes. 

Reserve 1/2 cup pasta water. 

In a large pot sauté garlic in olive oil and earth balance for 3 minutes.

Salt and pepper.

Add unsweetened vegan creamer or unsweetened soy milk, bring to a boil, cooking for two minutes.

Add reserved pasta water, fresh lemon juice and vegan cheese. Bring to a boil and stir until lumps disappear.

Add salt, pepper, lemon juice and fresh basil.

Continue stirring until smooth.

Stir in cooked pasta, mixing well.

Garnish with fresh or dried parsley and additional vegan Parmesan cheese. 

You can add broccoli, or any vegetable you prefer. A little crushed red pepper would be delicious, or a can of diced tomatoes would be a wonderful addition. We loved it and I will make it again. My first attempt was a fail, I accidentally used vegan creamer with sugar. My second attempt was a major hit!!  I hope you love this as much as we did. 

Manga, 

Love and Light 

Rose