Category Archives: wellness blog

Vegan Staples

Let food me thy medicine and medicine be thy food.

Hippocrates

Happy Wednesday to all. I’m  in the process of really reinventing this blog, posting more as  I begin my round two of fitness and weight loss. A lot of people are asking me about what to buy at the grocery store, so I decided to post a very basic whole foods plant-based grocery list. This does not include my favorite vegan fun foods, those convenience foods you reach for when you want vegan cheese or vegan veggie burgers. Those are my occasional treats, not my everyday staples.

This is a healthy list, the foods I eat daily. It’s just a basic list, really you can have as much fresh fruits and vegetables as you like.  Recipes will follow. I recommend watching the film Forks over Knives and What the Health. Let’s get started. This list is also budget friendly. 

This is my personal list but I’m also attaching a video and post from Dr Greger. The vegan health doctors all agree to avoid nuts and avocado if you have heart disease. I eat  minimum oils, salt, and sugar. I try to do Dr Greger’s Daily Dozen. I have the app and my goal is to do the Dozen Dozen every day.

 

I hope this helps. I started my day today with oatmeal in organic soy milk with berries, chia seeds with coffee and soy creamer. I will make a large smoothie before work with Trader Joe’s pea protein powder, organic soy milk, spinach, kale, banana and flax seeds. For dinner I will have lentil and vegetable soup with toasted Ezekiel bread and romaine salad with vegetables. I follow a lady who has a website with great YouTube videos. I will post her link when I’m not rushed for time. I wish you joy on the road to health and happiness. Links and list below. 

Love and light

Rose

 

https://nutritionstudies.org/plant-based-grocery-shopping-guide/

 

Produce Staples: frozen berries, fresh berries, bananas, oranges, apples, large bag of spinach, large bag of kale, fresh or frozen broccoli,fresh or frozen cauliflower, bag mini peppers, green peppers, celery, carrots, yellow onions, red onions, garlic, fresh or frozen green beans, zucchini, eggplant, romaine lettuce, tomatoes, frozen peas, cubed butternut squash, potatoes, lemons.

Pantry Staples: Quick Oats, Ezekiel Bread, bag lentils, bag split peas, cans low sodium garbanzo beans, cans low sodium black beans, cans low sodium kidney beans, cans low sodium pinto beans, cans low sodium great northern beans, brown rice, wild rice, quinoa, flax seeds, chia seeds, hemp seeds, date sugar, tofu, unsweetened organic soy milk or almond milk, unsweetened silk soy creamer, unsalted peanut butter or almond butter, unsalted cans diced tomatoes, unsalted cans crushed tomatoes, hummus, low sodium vegetable stock.

Some Trader Joe’s staples: steamed lentils, unsweetened pea protein powder, sprouted whole grain bagels, low sodium vegetable stock, hummus, dates, soy creamer, frozen shredded potatoes, tofu, maple syrup, Black strap molasses, balsamic vinegar, basil, oregano, cumin, chili spice, turmeric, cinnamon, paprika.

 

 

 

 

WEIGH IN

I had a little bug again, it’s been so cold here and everyone around me has been sick. It was just a quick cold and I’m back feeling  like brand new. 

Things are really starting to look brighter here, and I’m very inspired and motivated. I know I said I would only weigh myself once a month, but I lied. I am currently 182 lbs. I was 190 around the holidays. I am so excited to see the scale dropping again. I’m really trying to work on my nutrition and portion control. The Loseitapp keeps me in check. I keep a food journal daily, it helps me tremendously. I’m 24 lbs away from my lowest weight I reached on this blog, before the loss of my Mom and our move to Houston. I’m finding my way back to myself now, finding my way back to true happiness and all of my plans and goals. 

The one thing I’ve learned in the last few years is no matter how motivated I am, I am not perfect. I really believe in eating a Whole Foods, plant based way of living. Sometimes, I may splurge though. Cravings happen. The one thing I won’t do, is cheat on my vegan lifestyle. This is something that has nothing to do with diet, it’s my moral compass and I strive to follow what’s in my heart. I’m not perfect, but I strive to be my authentic self. So when I speak of occasionally splurging, I am referencing vegan fun foods that I choose to only eat occasionally. My daily way of eating is clean wfpb with limited oil, salt and sugar. I have chosen to say limited instead of completely omitting these items because like I stated before, I am far from perfect. 

As I type this latest post I’m watching Madonna. She is probably my earliest inspiration and one of the reasons I chose to dance in college. I’m getting back to my fitness and I’m excited to say I’m taking the American Council of Exercise group exercise exam in September. My plan is to start with dance inspired group classes. I learned a lot after  being in the Richard Simmons video and taking his classes, and I plan to use all my experiences in this blog as well as my classes. I’m lucky to have real women in fitness in my life, inspiring me and making a difference with their fitness careers. I’ve decided I would like to interview these wonderful real women warriors, so stay tuned. It will be a week long series, with one interview each day for seven days. My real life inspirations. I’m nothing without my influences. 

I will leave you with a snippet of an interview I saw with Jennifer Lopez. She said she remembers seeing Madonna running in Central Park. Here was this big star, but she was working hard. So if you have a dream, a goal or a plan; start by working hard. It’s the cement of the building blocks of your goals. Go get it now, but start at the base and build upon it with sweat and dedication. Don’t forget your inspirations and influences, they are there to teach you if you are willing to learn. We all uplift each other. 

If you believe you will achieve, but you have to put the work in. Nothing of worth comes for free. Believe, Achieve, Become the butterfly. 

 

MY DAILIES

Fall nine times, get up ten.

These are my dailies. I just committed to really try to post daily everything in regards to this brand new journey. I am starting from scratch and my plan is to be a much better version of myself at the time of my winter solstice birthday December 21st. I am not looking behind at past successes and failures, I am now striving to be completely forward thinking. I may start a Youtube channel with one video a week but for now below are my dailies. Of course there will be more but this is the basics that I plan to really stick to. One Hour workout, it may be one hour of cardio and some days my benderfitness workouts combined with TRX, yoga, weights and cardio. No rest days, on rest days I will take a long walk but I need to keep it going or I will quit. I am all or nothing. I also plan to workout on some days around midnight since I work nights.

My food lifestyle is vegetarian but I eat mostly vegan and my days are mostly raw foods. This may sound confusing. I am vegan 95% but if I am out I allow flexibility, In example I am going to a dinner party tomorrow and the host asked how I eat, my husband James responded vegetarian so tomorrow I will do my best to be vegan. On work days I eat mostly raw foods, I am not 100% raw but I am learning so much. I don’t think I can be 100% raw but I like incorporating more fresh and raw living foods into my lifestyle. I will do a post later about which online  raw foods influencer I am following for inspiration. I am also counting my calories on the LoseitApp. I am trying to stay under 1,300 calories daily. The calories help me incorporate foods on occasion without blowing my plan. My online food journal is a must.

The good, the bad, and the ugly. I will post every single day. I need to learn to post from my Iphone. I am not going to get into SEO’s and things I am not familiar with. I have time constraints and my plan is to document this journey and get inspired by those doing the same. To learn from others, experts and people going through similar challenges in life. I will blog and countdown to my winter solstice birthday every single day. I hope to hire someone to help me fix up my page to make it more user-friendly and to learn more about WordPress. In the meantime, I am present and in the moment. Today is day two, and my workout today will be late after work. No excuses. 

My husband James and I are working together to become better versions of ourselves. We are using affirmations and positive self dialogue. No more calling myself fat, or diminishing a complement when someone is kind enough to give one. There is a business center here in our complex and we plan to hold manifestation meetings at least once a week. I also plan to treat myself to swimming and the hot tub, feels so good after working out. Less television time and more doing. 

That is the basic plan. There are a lot of goals I am working on, some financial, personal, creative, and some to do with family and friends. This is the basic weight loss and fitness plan I am doing. Let me know how you get back to working on weight loss and fitness goals after a long hiatus.

It has been way too long, and I am so happy I am back. I promise despite my struggles and the nuances of life I will be accountable here and keep up my dailies. I also want to get back to doing charities so Monday is my day off, I will be making phone calls.

With love and Light

Rose

 

 

LET IT BE

Let it be, let it be, let it be, let it be. Whisper words of wisdom, let it be.

Paul McCartney The Beatles

Yesterday was the summer solstice, which means my winter solstice Birthday is in exactly six months. I am going to try so hard to commit to posting every single day. The good days, the bad days, the days when I feel like there is nothing in my usually creative mind but a giant blank space of nothingness. I am struggling as of late, but I will start sharing my struggles as well as my successes. I have contemplated ditching this blog and beginning a new one, but for now I am staying put. It’s a new journey though, in every way.

I heard the Beatles song Let it Be and the tears just flowed. I have felt very defeated. The song just brought all of my hidden feelings to the forefront. I admit, my optimistic self comes and goes, replaced by a more somber personality. I will get it back, but I admit the losses and the challenges have taken their toll on me. I always bounce back though, and I am here to work through it and be where I wish to me on my winter solstice Birthday. Some posts may be short with no photos due to time issues. I need to be able to blog, to workout, to work; to eat healthy and try to start writing, submitting and marketing my book. It’s a lot. 

I plan to post daily, keep a food and workout journal daily, read daily, and meditate and manifest what I want for a better tomorrow. My weight is 187 still and I will post when the darn scale starts moving. I will weigh myself every week though. What are your thoughts on weigh in day? Which day of the week do you prefer? I am going to go with Mondays for now. Monday is a brand new beginning.

I am off to get a quick cardio in before work. I am waking up each day a little earlier even though I work nights. It is helping. So much love and light to all.

Happy Summer 

Rose

 

WEIGH IN DAY

Happy Memorial Day Weekend to all. Thank you to the men and women who have kept us safe through the years. We remember those who have sacrificed their lives for our freedom. 

I work tonight, but I am off tomorrow. I am enjoying the weekend when I am not working with my husband James, and we are having what he calls summer fun food. I eat plant based so for me that means vegan hot dogs. It is not exactly a healthy weekend though, I do indulge in buns with my vegan hot dogs. I love our time together.

After having bronchitis I am ready to resume my workout schedule, so I decided Tuesday is the perfect day to jump back into my healthy lifestyle and routine. I did weigh in today and I am starting this weight loss journey at 187 lbs. Soon I will be visiting the Dr and seeing about Thyroid medication. I have done the hard work before, and I always felt wonderful so I am ready to begin again. I will share everything I am doing to lose weight again, and resume the wellness lifestyle that is the best fit for me. I am the creator of my life. 

For today, there is work and a holiday tomorrow. See you Tuesday when I begin to live my best life. Past weight loss or gains don’t matter to me. I am only traveling forward.

Happy Memorial Day

Love and light

Rose 

NEW BEGINNINGS

Happy Saturday to all. It took me a while to get here, exactly one year. I have put all the hardships and struggles behind me and I am focusing on the present and future. I was a little less than eager to start blogging again, I needed to find my way back naturally so when I did start blogging everything I shared would be truly authentic. I am at that place now. Here I am on my lovely balcony, listening to the fountain below and ready for new beginnings.

This is my weight loss blog, if you follow me you know I help a charity with each ten pounds. If you follow me on Facebook and Instagram you also know I had success at weight loss, helped several charities and lost sixty pounds. You probably are also aware after moving from Los Angeles to Texas I put on twenty-five pounds. I stopped blogging when the scale stopped moving. I got so frustrated I felt like I had nothing to say. Recently I was diagnosed with hypothyroidism and with that diagnosis came my aha moment. Everything made sense. I worked so hard and the scale didn’t reflect my hard work. Soon I will be starting medication and sharing that aspect of my journey.

This blog going forward is still going to be my weight loss journey, but so much more. I would like to put myself in the wellness/lifestyle blogger category. I plan to continue my weight loss struggle and journey, but also incorporate many subjects that inspire me to live my dream life. Nothing will be off-limits but negativity. I will share my struggles but my voice will be positive and inspirational, as I gain inspiration from my mentors, readers, friends, family and the people I cross paths with. I have often said there is inspiration everywhere and I believe that. I also have plans to update this website to be more user-friendly and start a YouTube channel when I am able to purchase equipment to do so. For now,here I am with no thrills, beginning again. 

Summer has arrived, and I started this blog exactly 5 years ago in July. I cannot think of a better time to reinvent my blog and rekindle my healthy lifestyle and help others along the way.  I’ve missed you.

Love and Light

Rose Bruno Bailey