Category Archives: clean eating

DAY ONE TRAINING MELISSA BENDER FITNESS

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bfGood Morning to all. I cannot believe it is August already. I have so much going on, a book coming out and events for my book, and some upcoming transitions are possibly going to take place. Let’s just say I am used to transitions, and I welcome them. I have lived in so many places,seen so many wonderful things and met some amazing people. I admit to slacking off on my training, stress took over. A month ago I joined weightwatchersonline, and it has been a game changer since I finally broke my long standing plateau. I lose 7 lbs in two weeks. The Third week I weighed the same and tomorrow is weigh in week four. I am currently 169 lbs, up 4 lbs from my lowest weight. I felt a slip in scale when I was away for a long weekend in Monterey CA, but I quickly caught the gain and now I have just four pounds to go to be where I was at 165. Then I am picking a charity to get to 155 lbs. I think that is why it is so important to be diligent and check your weight at least every few weeks, slip ups can be sneaky and before you know it you have gained all of your weight back. That will never happen to me, I love my lifestyle and my new life and I am ready to tackle the second phase and become stronger and fitter than I have ever been in a long time.

When I started this blog I had a trainer which was very helpful and I am grateful for that. Now I have Melissa Bender Fitness. She is not only my best friend but my trainer from afar and my inspiration to keep going. She asked me to be her Fitness Ambassador last spring and now I am ready to be the best fitness ambassador ever. Starting today I am doing week one of her Three Month Bikini Preperation workouts she did for her bikini competition training. May I add she came home with a few awards. I am tailoring the three month workouts to be on my schedule, Monday-Friday and adding one over the weekend as well. I am spending a lot of time planning, watching the videos so I know what I am doing. I use my handy iphone to take photos of the workout breakdowns and I downloaded a timer app on my phone so I can do them in real time without watching the videos. I plan to do them at home and at the park. I also am going to be more timely with my posts, and do daily updates on here. I know the first week will be the hardest, but I got this. check her out at www.benderfitness.com

dayone

Along with my workouts I am running and walking. I am training for the Rock and Roll 5K in San Jose with my team from work, my new Manager has run over 29 Marathons, I told him he is not of this world. I hope to have one marathon under my belt someday. I have a lot of people inspiring me to run more. My Manager, Melissa Bender, and my friend Harry who is going to be running with me this week to prep for my Golden Gate Bridge run. I am excited for it all. I have a new playlist and a new anti-stress attitude. No matter what comes my way, I will not stop til I get to my goals.

Happy Monday to all.

Namaste’

Rose

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EASY VEGETABLE LEAN BEEF SOUP

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soup
Happy Saturday, he is a post and favorite recipe from 2013.  Today was a laid back Caturday, with a simple soup and a trip to our local Trader Joe’s in Millbrae CA. I sampled their new Vegan Gluten Free Brownie Crisp, and just 100 calories for three crisps. Just what I need when I feel a chocolate craving coming on. I know how to portion control and limit my treats, but it is ok to splurge now and then and work it into my program. Nicole from Trader Joe’s was the sweetest and her kindness reminded me of the Trader Joe’s of West Hollywood.  She is also a weight loss inspiration since she just lost 35 lbs. Congrats to Nicole and everyone making it happen.  For you naysayers out there, it can be done. You can do it.  It just takes a little hard work and a can do attitude. I did this recipe as is, but I chose to pass on the potatoes for tonight’s soup and added mixed bell peppers instead. I hope you like my easy one pot vegetable lean beef soup recipe from 2013.
Manga’ love and light.
tjs
My Mother in Law Julie Bailey used to make us the best homemade Vegetable Beef Soup. When I would visit on a cold January day she would whip up this one pot wonder, and serve it with some warmed crusty Italian bread. Comfort food at it’s finest. My recipe is inspired by my dear Mother in Law, but with a healthy My Change For A Ten twist, with the help of Trader Joe’s here in West Hollywood CA.
 
I am just a little obsessed with Trader Joe’s, particularly my neighborhood Trader Joe’s. The staff is the best you will ever find anywhere, always there to help and say hello to you by name. It makes me feel like I live in this little idyllic town. When my cat passed away last January one of the amazing staff members gave me a Dragon Plant, which means healing. I actually look forward to reading the famous Flyer, it is so witty and I have to admit I buy into the cute advertisements.
 
This recipe is so easy and delicious. I skip the warmed loaf of bread but that would be a delicious addition to this one pot meal.
 
~You will need~
 
Three tablespoons extra virgin olive oil
One Mirepoix mix of Chopped celery, carrots, and onions
One package diced onions, garlic, and shallots
6 diced red skin potatoes
One small package of extra lean stew meat
Trader Joe’s frozen organic foursome or any frozen mixed vegetables
1 large can diced tomatoes
Half package Crimini mushrooms
1 beef broth carton
1 low sodium vegetable broth carton
Basil, sea salt, ground pepper to taste
A dash of crushed red pepper (optional for heat)
 
Add olive oil to large pot and turn on flame to medium
Saute’ shallots, onions, and garlic
Add Mirepoix mix or diced celery, additional diced onions, and diced carrots
After the vegetables cook for a few minutes and become transparent
Add cubes of meat, chopped into smaller pieces
Brown meat
Add 1 can tomatoes
Half packet Crimini Mushrooms
1 package organic foursome or frozen vegetable packet
6 diced raw red skin potatoes
1 carton low sodium vegetable broth
1 carton beef broth
 
Mix thoroughly and bring to a boil, reduce heat and simmer for 45 minutes to one hour.
Let cool a little and enjoy with oyster crackers, which are not high calorie if you watch your portion.
This soup is so easy.
 
I absolutely loved this soup, it is a new staple in our home.
I always listen to Big Band music when I cook, especially The Andrew Sisters. I can almost imagine I am cooking dinner for my honey in a small but cozy flat in Manhattan or Los Angeles in the 1940’s.
 
After all, a little Rum and Coca Cola never hurt anyone.
 
 

WEIGHT WATCHERS ONLINE

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I remember when I began this journey, my weigh ins were on Tuesday. I decided picking Tuesday as a weigh in was a great way to stay on track over the weekend. I also did Weight Watchers in the beginning, but I found with my schedule and my workouts it was hard for me to make it to meetings. Flash forward to today, I decided now that I have an iphone doing Weight Watchers online with the app was the way to get my weight to goal. I can keep track at the touch of my fingertips. For me food is always an issue, not eating too much or the wrong things but just skipping it completely and drinking a shake. Food was a chore.When I went out of town a few weeks ago I went on a little binge and actually gained 11 lbs and I realized that is a slippery slope.

This week I begin my third week of Weight Watchers Online with the WW app and I am loving it. I track everything that I eat and drink. The first week I lost 5 lbs and this week I lost 2 lbs with a total of 7 lbs since I signed up two weeks ago. My current weight is 169 lbs, up 4 lbs from my lowest weight. I gained a couple pounds when I went out of town and now I am tacking those pesky pounds with four more to go to get to where I was. Once I am at 165 lbs I am picking a charity and moving on to the My Change For a Ten format, getting myself to 155 lbs.

ww

I am also working out and running with Melissa Bender Fitness as my guide, my intention is to become strong, flexible, and be able to tackle all of my fitness bucket list items.

Through this slippery slope of change I am landing on my feet. Love and Light to all and keep on keeping on.

Namaste’

Rosebf

 

 

HEALTHY VEGETABLE SOUP

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I just entered week two of my newest journey since I started this blog two years ago. I joined Weight Watchers Online last Tuesday to lose the eleven pounds I gained when I was away the fourth of July weekend, and to break my plateau. How did I gain that much weight in three days? Welcome to my struggle. If you do not know I lose weight slowly, and that may be do to an adrenal tumor and too much Cortisol. I work very hard, but for me slipping up causes havoc on my body. That is why I rarely do it. I lost over 50 lbs on my own and now I feel I need the help of Weight Watchers to help me keep track of my food and help to get the scale moving again. That with my running, yoga, and Melissa Bender Fitness workouts and guidance I should be able to take this to another level. I slip up a little, and the scale moves forward a lot. I have no room for error it seems. I sometimes feel like I have the worst metabolism ever, but I challenge it and come out fighting. I never give up and this will not happen again. Weight Watchers will help me to not make that mistake again, it is not extreme and easy to stay on track. I am afraid I was getting to obsessive with food and I ended up on a holiday weekend splurge as the result of eating too little.vegsoup

Today I am happy to report I lost five of those eleven pounds with six more pounds to get to what I call my fighting weight. I am now 171 lbs.  After I get back to 165, I plan on picking a charity and losing the next ten pounds and getting to 155. I will never have a three day cheat day again, it really did me in. Moving forward,  I am excited and motivated and enjoying my Weight Watchers Online experience. The WW app makes it a game changer for me with my new smart phone. I got  this. My final goal is around 135 lbs.

This was my dinner last night, and it was Fabulous.

This recipe is a combination of all the soups I make, and Weight Watchers zero points vegetable soup. I have formatted it how I like all of my soups. I took my recipes and their Weight Watchers Vegetable soup and came up with this. You can be really creative and use any fresh or frozen vegetables you have on hand. You can even add legumes if you want it to be a bit heartier. This is your soup, make it as you please and it will please everyone who eats it. It really was a fantastic Meatless Monday dinner. My version has 1 point because I choose to use oil in my soups, if you beans 1 cup would be 3 points.

1 oz of Parmesan cheese would add 3 points, as would one oz or Soy Faux Parmesan cheese.

Manga’

HEALTHY VEGETABLE SOUP

  •   4 cloves garlic, minced   
  •   2 medium uncooked carrots, diced   
  •   2 cups green beans, fresh 
  •   2 cup(s) (shredded) uncooked savoy cabbage, or other variety, shredded   
  •   1 cup diced zucchini
  •   1 medium uncooked onions, diced  
  •   half cup uncooked celery, diced   
  •   2 tsp fresh basil, chopped   
  •   2 cartons reduced sodium vegetable broth   
  •   1 large can diced tomatoes
  •    1 can tomato paste
  •   2 Tbsp fresh parsley, or chives, fresh, chopped
  •   1/2 tsp table salt, or to taste    1/4 tsp black pepper, or to taste  
  •   1 can legumes of your choice, low sodium. (optional)

 

  • Instructions

Saute’ onions, carrots and celery in 2 tablespoons extra virgin olive oil until clear, about 5 minutes. Add garlic and saute’ 2 more minutes. Add tomato paste and stir. Add 2 cartons vegetable broth and 1 can of tomatoes, and all vegetables and seasonings, and simmer for 30 minutes.

This is super easy, and if you like you can add a can of beans, low sodium of course. I used great northern beans and added it after 20 minutes. A little sprinkle of Parmesan cheese really makes this feel like a decadent Italian soup.

Manga’

Rose