Category Archives: vegan

Injury and Weigh in Update

It’s been a minute and a day since I’ve posted. I’m in the process of healing from an injury to my knee that’s taking much longer to heal than I expected. It’s a bit easier to walk on but it’s still pretty swollen. Today is the first day I’m going to try to do some cardio and see how I feel.

My weight has been fluctuating, I’m now 176. I was 174 a few weeks ago but I also stopped taking a diuretic I was on for years, so I’m not upset over a 2 lb gain. It’s incredibly humbling to backtrack from fitness and weight loss, but even more humbling to get hurt and have to stop all together. I never had an mri, just an ultrasound and an X-ray, so I really don’t know exactly what I did to my leg. I’m listening to my body and I’m going to go slow with cardio and see how I feel. My mind tells me if I can walk all night at work I can try to start getting fit again.

My vegan lifestyle is a lifestyle and not a diet, so that will never change. I’m eating mostly whole foods and plant based with low salt, sugar and oils. I do have an occasional boca burger without a bun on days I’m in a rush. I’m balancing my food, meal prepping and having a kale/ fruit smoothie every day; with chia, flax seeds and coconut water. Eating healthy is easy, the weight stalling has everything to do with the fact I haven’t worked out since I injured myself last November. Even though my knee is swollen I’m ready to begin again starting today. I was featured in two issues of VegWorld magazine and I’m really chasing all of my goals. I haven’t given up even when challenged. My sweet husband James said I’m beautiful but I’m stronger then people expect. He said I’m tough as nails. I don’t know about that but I try to never ever give up.

I admit the injury left me depressed, but I’m coming out of it with a positive mindset, and meditation. Controlling negative thoughts is key as is living for the present. I’m just going to get out there and move my body. I’m not going to begin with running or try to move too fast while walking. My goal is to move a little more each day, try the rower, and stretch my body. My first goal is to move to heal and get better, each day getting stronger and stronger. I have a long term goal to get in the best shape of my life, but for now I’m taking baby steps. Day one is today and my goal is to just move. I would like to try for 30/45 minutes but I’m going to listen to my body and let pain be my guide. Update tomorrow!!

Love and light and healing to all who need it.
With Gratitude,

Rose 

 

 

Life’s Curveballs

Happy Wednesday to all. How’s 2020 going for all of you. I have committed to blogging and being consistent with my goals and happiness, and I’m on it in regards to my clean eating, budget food haul and meal prep. A little curveball has come my way in the form of an injured knee. It’s swollen and has been bothering me for weeks. That photo is from 2013 when I began this blog. It was days before I was in the Richard Simmons video and I got sick. I started my blog and had to rest for a few days before resuming it full force. Similar to reinventing my blog today. I start and all of a sudden my knee is giving me a hard time. 

I took today off from work to continue to apply rice; rest, ice, compression and elevation. I’m also going to buy new work shoes for now and order better ones online. Today the swelling doesn’t seem as bad as it was. This is a curveball in my plan for sure, but life throws you curveballs. It’s how you react to them. I’m listening to my body and my mindset is positive, I will heal. I do believe eating very little salt and sodium and tons of plants will help me in the process of healing and getting rid of inflammation.  The money I saved from my food budget is going to work shoes and one bill, even though I’m losing one day of work I’m still getting somewhat ahead. I’m proud to say today is my day three transitioning to eating a whole foods plant based lifestyle. I’m vegan for the animals and environment, and wfpb for my heath. This is not saying I’m against processed food and all the delicious vegan options out there, but for me those are rare and occasional treats. I love a good splurge meal but they have to be occasional treats. It’s too easy to slip. I’m eating very low salt, sugar and oil but I’m not 100% completely free of them. When I say very low that means almost none, but I won’t worry if some slips into my food. I’m trying to be healthy and balanced.

Happiness, health, wellness/weight loss and chasing goals takes a lot of work; but it also takes perseverance when things do not go your way. Those curveballs fly in the direction of your well thought out plans and goals. It’s ok if they do, just don’t let them knock you down or crush your dreams and goals. Remember, this month will build the foundation for the year. , that’s how I’m approaching January. Don’t give up when life throws you curveballs. It’s not the first time and it won’t be the last.

For the time being I’m listening to my body and reading inspirational words while I cannot workout. I’m eating clean vegan, no salt, very little oils and sugar. Soon I will be healed and resuming my workout plans and goals. In the meantime I rest and show gratitude for my health even if my knee is temporarily injured.Today the swelling in my knee has gone down a bit, hoping I heal quickly so I can begin moving my body daily. One of the secrets to happiness for me is exercise. Have a wonderful mid week.
Love and light to all. Rose

 

2020 Clarity

January 2, 2020

Happy New Year to all. I’m finding clarity with the new year. I decided to continue with this blog, rather than begin a new one. I’m still going to be focusing on my vegan wellness journey/ fitness/ weight loss and philanthropy. I’m also going to be my own self development and happiness guru, sharing what I’m learning on this journey of mine. It all began in 2019 when I was having a moment of feeling stagnate. I heard a quote from one of my inspirations. Tao Porchyn Lynch is is over 100, a yoga instructor and the oldest ballroom dancer in the Guiness Book of  world records. She once said she wakes up every day and tells herself today is going to be the best day ever. I started thinking  how can that be when I’m working long hours and money is tight. So many things I want to do cost money. My first reaction Was sorrow. It was Christmas and I felt like 2019 was not what I expected it to be, but then I decided I would make 2020 be everything I dream of and more. How am I going to do this? Stay tuned. I’m going to take each day by setting intentions, and as my husband James said I’m getting out of the loop. The loop is where you keep repeating the same actions and expecting different outcomes.

So here I am, changing  my approach. My fitness journey may be slower since I’m dealing with a knee injury but I’m going to work around it. I made ten categories I wish to work on, the areas of life I’m passionate about and things I feel are necessary for my happiness. Some are simple and some are grand. I’m chasing happiness and seeking joy. I’m going after my goals and dreaming big. Beginning with today’s intention to do very that. My first accomplishment of 2020 is my article about vegan beauty on a budget was featured in VegWorld Magazine.

I’m very proud to begin 2020 with this accomplishment. I’m my own happiness guru, and I’m sharing joy with all those around me. Let’s be happiness gurus together. Together we make a difference. When you are out there in the world making a name for yourself remember to make time for others. We are all connected. 

Love and light,

Rose

Chick Pea Salad Sandwiches

Happy Friday to all. I cannot believe it’s December 6, 2019. Time is truly flying by. I’m totally inspired for 2020 and my goal for the holidays is to try my best to lose but still enjoy some vegan holiday food. This time of year is the hardest time to try to get back on track,  but here I am. I convinced my hubby James to eat clean Whole Foods plant based in January. We will be eating clean vegan six days of the week with one day with vegan fun foods (within reason). As someone who had eating disorders this gives me the balanced and healthy lifestyle I’ve been striving for. I usually eat this way but my hubby does not as often. After the holidays we will be on the same page. Through the holiday season I will be posting some vegan fun holiday recipes as well as the healthy meals I eat most of the time.

Chick Pea Salad Sandwiches are a staple in my house, and so easy to make. We eat them on Food For Life Ezekiel Toast or whole grain crackers. They are delicious served in an avocado or over leafy greens. This is my version of the popular recipe.


You will need three cans of no salt Garbanzo Beans, drained and rinsed and mashed with a potato masher. I cup chopped celery, one large yellow onion chopped or a handful of scallions chopped. Two tablespoons of Dijon mustard. Two tablespoons of dill relish. Ground pepper. Paprika. Three tablespoons of vegan mayo. Mix all ingredients together and Pepper and add paprika to taste. You can switch up the vegan mayo with vegan yogurt and or mashed avocado. I am generous with my paprika. We like to build our sandwiches with leafy greens and big slices of beefsteak tomatoes. Sometimes we use roasted rep peppers, and add kalamata olives to the mixture.

You can really personalize these sandwiches. They are delicious on crackers with a bit of vegan cream cheese for a pate like appetizer. A wonderful meal and completely budget friendly. I’m on WW blue plan. I thought I could change to the purple plan but I feel blue works for me. I may change back. If you do WW and count points the garbanzo beans are free on blue and purple plans. Count the vegan mayo and the Ezekiel bread through the app. All the vegetables are free except the avocado. Crackers and vegan cream cheese must all be counted on the app.

Let me know if you try the sandwiches. Oh, fun fact, our cat Max was meowing like crazy when I made these sandwiches, apparently he thought I was making tuna sandwiches. Happy Plant Based Eating.

Happy Weekend to all. Love and light, Rose

 

WEIGH IN WEEK FIVE


Happy Monday to all. Today begins my week five and it’s also weigh in day. Today my weight is 172 lbs and I lost another 1 lb and 5 lbs total in 4 weeks. My true focus has been on consistency and balance. My fitness goals are revolved around progress not perfection. My short term goals with my workouts are to be able to do all the exercises with ease. I want to be able to hold planks and side planks longer. I once planked for over five minutes and I hope to do that again. I want to be able to do 20 pushups, first the easy versions and later the more difficult pushups. I’m focusing on fitness and clean eating and allowing my Monday’s to be my vegan splurge days. Like I said, consistency and balance.

This week I’m going to take my #benderfitness workouts up a notch with more intensity and three rounds of workouts, and if it’s warmer I’m planning on taking my cardio outdoors. I’m going to add a little running to my cardio. It’s been four weeks and my joints feel better, I already feel more flexible and I do not get winded going up stairs. I have more energy and overall I feel like my wellness is returning. On my work days I eat clean vegan food and I meal prep so I never go hungry. I have found my stride but I also understand this is only the beginning and the last four weeks were a warm up for the real work that is to come.

If you are on a fitness and weight loss journey I would love to hear from you. What inspires you to keep going and overcome obstacles and challenges to get to your goals? I love feeling healthy and ageless, so fitness and nutrition are so important for my life. Life can be messy but consistency is truly rewarding. That feels like the biggest accomplishment, the fact we keep going no matter what comes our way. Bonus points for those sharing smiles to whoever comes in our paths. Yes, it’s a challenge. Yes, we can do it.
Love and light to all. Rose 

NOVEMBER ALREADY

Happy November, is it really November already? Today is also World Vegan Day. Let me start out this post by saying going vegan is my most proud thing I’ve done, I’m living my most authentic life. Happy World Vegan.

Are you team Thanksgiving or are you the type to fast track to Christmas? I’m a little of both, we love the whole time from October to January, it’s so festive. The weather here is a little cooler which adds to the ambience.

The Holiday season is not the easiest time to make a weight loss journey a success, but I’m going to get through it working out daily and with weight loss. Yesterday was Halloween, so I enjoyed a little treat within reason. Like I mentioned a few weeks ago when I began blogging on the regular again that I would be balanced in my approach. No more craziness and unhealthy ways to lose. That’s disordered eating and not part of my plan.

I began my day with avocado toast, topped with nuts, cherry tomatoes and Siracha sauce. In the past if I knew I was having a vegan splurge I would have skipped all meals, but not anymore. I know how important nutrition is, so no skipping for this gal.

My splurge was a lettuce and tomato sub, topped with Tofurky, vegan provolone and potato chips. I chose to drink sparkling water and I had a bit of dark chocolate. A lot of people would say that’s not a splurge, but for me it is. I’m eating cleaner whole plant based foods with minimum sodium, and the vegan turkey and cheese is high in sodium which makes it a occasional treat for me. We had a great Halloween and I don’t feel like my Journey has been derailed. I’m in this for the long haul.

My next splurge will be Thanksgiving. Tonight I work late and after work I will do my #benderfitness workout. The late night workouts are really working out for my schedule. I didn’t meal plan enough which makes my weekend a challenge but I will get through it. I realized I really love the convenience of vegan protein bars with my coffee. I’m a complete zombie when I awaken. Maybe I should make protein balls to have with my coffee. Well I’m off for the day, coffee is calling and I’m going to have quiet time before work with some kitty cuddles. Perhaps a sneak peak at the Hallmark Channel. 

Happy November, let’s crush some goals during this holiday season, and do it with gratitude.
Love and light, Rose

 

 

 

WEDNESDAY WISDOM

Happy Wednesday to all. I am here to say I have not missed a workout since I started brand new last week, and my food is on point. Last night my hubby James and I went to a movie and when we got home he decided he was taking a rest day. It was tempting to blow off one workout, but I declined and followed through with my commitment. That’s the theme of this new journey, following through with commitments.

I took before photos last week and I’m thinking about when I should take my next round of photos to chart progress. I’m thinking three months. That would be the end of January. What do you think? Do you feel three months can show progress?

Tomorrow is Halloween and I’m having a vegan cheat meal, a Tofurky sub and some potato chips. It’s my first cheat meal in two weeks, but I’m not going to call it a cheat meal any longer; it’s a splurge. I’m using my extra WW points so I’m not going off track, it’s just not completely clean vegan and that’s ok with me. I’m going to enjoy my vegan sub and chips, and have a little dark chocolate too.

I’m living life happy as I lose weight and get fit. It’s all about achieving a healthy mind, body and spirit. To get that you need balance. I will post a photo of my sub on Halloween. I’m eating fun foods and spending the day with my hubby, but I’m not skipping my Thursday workout. Back to the importance of commitments and building a solid routine, keeping that momentum going strong.

Do you love Halloween? We love the time between September and January, it really is festive. We hung orange lights and everything at home is illuminated. Yesterday our building had trick or treaters, it was so cute to leave out candy and see the smiles on the kiddies faces!!  No matter what you are going through, making others smile is definitely healing.

Off to work for the day, my food is packed for tonight I’m doing my Wednesday #benderfitness workout after I get home. No more excuses. Please give me your thoughts about the next time I should take full body photos to chart my progress. Have a wonderful Halloween Eve.
With Gratitude, Rose

MOTIVATIONAL MONDAY

Today is weigh in Monday and week two of my #benderfitness workouts. I weighed in at 176  and lost 1 lb. I’m focusing on clean eating (vegan) and also balanced eating. What does balanced eating mean? For me it’s eating a 80/20 diet or 90/20. In other words the bulk of my meals are Whole Foods plant-based, using minimal oils and lower salts and sugars, always counting my WW points. It’s my WW points that help me stay balanced when I eat something that’s more processed or a treat. I’m getting my vegan nutrition in and I don’t feel deprived. It’s truly balanced eating and I feel great after my week one. Focusing also on my workouts is important too, I’m refusing to be a slave to the scale. I lost one true pound, I didn’t cut water or skip meals yesterday like I have in the past to get a better number on the scale. I am in it to win it and not taking shortcuts to get there.

Lots to do today, so that’s it for now. It’s my day off but also the first day of my second week of Melissa Bender Fitness workouts. I started my day with a vegan Vega protein bar and one cup of delicious coffee with my Silk vegan creamer, lots of water and fruit.

I hope you are having a Happy Monday and chasing all of your goals no matter what happens. Last week felt like the lowest week we experienced in a long time but I didn’t quit. I’m committed and I’m climbing over all obstacles that come my way. Happy Motivational Monday to all. Love and Light, Rose

 

 

WEEK ONE RECAP

Happy Sunday to all.  It’s been a long time since I’ve been this consistent, probably since May 2017. I followed through with Monday/Friday #benderfitness workouts and cardio. I’ve been eating really clean vegan, but counting my points to be accountable. I took a rest day Saturday, my calves were cramping a bit and I chose to listen to my body. My hubby picked me up and bought me an Impossible Whopper and onion rings Saturday night, so I chose to eat half the vegan whopper and a few onion rings. This plan has to be livable, a healthy vegan plant based lifestyle with balance. I counted the half vegan whopper and stayed within my daily points. For the first time in forever I felt satisfied and guilt free. All week my food choices were on point, I meal prepped and packed food for work. I set my week up for success.

Tonight I’m working out after work, cardio and yoga tonight. I get out at ten. Everyone’s lifestyle is different, and if you are looking to make changes do so within your own unique personal lifestyle. I work late and I come home with high energy, so it makes sense I work out after work and not before. This week had some disappointments for both my hubby James and myself, but I didn’t let those challenges get in the way of my commitments. I followed through, and that’s going to be the one change that’s going to get me to all of my goals, following through. Week one was a success in my eyes. I may not be as strong as I once was, but it’s really exciting to know I will get there. You will too if you believe you can achieve any commit to do the hard work, nothing of worth is ever easy. Happy Sunday to all, remember lifestyle changes take one meal at a time, and one workout at a time. It doesn’t happen overnight, it didn’t for me the first time in 2013 and it won’t this time. I’m not expecting quick fixes. This is a marathon and not a sprint.

Love and light, Rose

 

 

 

Focus on Fitness

I’m always starting over, but that’s ok. I will continue to start over until I get it right. There is no failure, everything is a learning lesson. For me losing weight is not linear, it’s a zig zag line of ups and downs. Part of the problem is I’ve been focusing on the numbers and not so much on fitness. The scale isn’t the problem, it’s me. So how do I correct my past mistakes and get on the road to weight loss and fitness success like I was when I started this blog in 2013?  Let’s start with health and wellness, and less emphasis on numbers.

I weighed in today at 175 lbs. That is 5 lbs up from what I was a few weeks ago, but here’s the deal. I did crazy things the day before weigh in to help me weigh less. I do not recommend doing anything that’s unhealthy to get a better number on weigh in day. You are not a number, repeat that firmly and loudly. You are not a number. 170 lbs probably was not my true weight anyway, since I fasted and cut water on Sundays. I have a hard time admitting I did such unhealthy steps just to get a better number on Monday when I stepped on the scale. Repeat this too, health is your number one priority. I weighed 170 lbs and I ended up with a kidney infection probably due to dehydration. It’s just not worth hurting yourself over. I had eating disorders when I was younger, and it’s quite obvious those old ghosts still haunt me. It’s ok, I’m haunting them back. Here’s a big boo to my ghosts of eating disorders past, and how I’m going to get it right finally. 

I will weigh in once a week, it’s important to know where you are but not obsess with the number on the scale. It’s sounds contradictory, but for me I need to know where I stand. No more doing unhealthy steps the day before weigh in, Sunday’s with be healthy vegan food. No fasting, no water cutting, it’s business as usual. I will post in the following weeks my food plan, always vegan but always needing to portion control and stay accountable. What I put in my temple should be fuel not trash, of course within balance. I’ve discovered when my balance is off I tend to binge eat. 

I asked Melissa from Melissa Bender Fitness to help me with personal workouts to get me started, and my workouts will be Monday-Friday and cardio daily. I’m going to focus on moving more and obsessing less. I’m going to find the joy I once had in exercising and quit procrastinating. It’s not that hard. My thanks to Melissa Bender Fitness for helping me on my new journey.

That’s it for now. Today I begin again in gratitude because I’m healthy enough to be able to begin again. Remember this, it’s really all you need to get started. My new emphasis will be wellness, fitness, strength, agility, flexibility and my mind and body connection. Weight loss will be the bonus. A quick mention for the volunteering I promised for Henry’s Home and Horse Sanctuary, I’m still planning to go. My husband James is doing a lot of traveling and as soon as that settles we will be volunteering together. He asked me to wait for him, so I’m giving him time to follow through with his appointments first. 

Love and Light to you. Take care of your temple, nurture your body and soul. If something does not serve you do not do it. You are beautiful, but beauty on the inside is so much more sustainable. Let’s get healthy and well so we can tackle our goals and take on the world. That’s a beautiful thing.

Rose