Category Archives: plant based

WEIGH IN WEIGHT GAIN

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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

 

WHAT I EAT ( weight loss and vegan)

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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

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Today begins my 4th week on WW. I’ve lost a total of 7 lbs but this week I stayed at the exact weight, no gains or losses. I now weigh 177 lbs.

Why didn’t I lose this week? There could be several reasons and none at all. To be honest I’m happy it’s not a gain, sometimes the scale will creep back up a pound or two when you know you did everything right. 

So instead of obsessing what I did wrong, I will begin this week with what I call WW weight loss lessons. One major WW weight loss lesson is to check points before you buy a seemingly innocent treat, and keep treats to a minimum for that matter. Vegan pizza and vegan frozen bars are a lot more points than they are worth. Pizza is great, but for me not this early in my weight loss game. I’m really going to try to eat zero point foods more, and watch my sodium content. Any vegan fun foods I will only eat in my days off and within reason. Wednesday through Sunday it’s pure clean vegan Whole Foods and plant-based eating. I did good but I can do even better.

I am really going to focus on my fitness as I get my food in order. I’m focusing on wellness, health, flexibility, strength and feeling good. I’m fueling my body so I can achieve my fitness goals. 

To wrap up I’m proud to be back in the 170’s, I’m looking forward to going to Henry’s Home and Horse Sanctuary as my first ten pound weight loss commitment. There is no failure, only new beginnings to get it right. Dream big in all you do. The future is a vast ocean of possibilities. Love and Light. Rose 

 

WW Weigh In Week One

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Happy Monday to all. Today is my first WW weigh in, and I lost 5.4 lbs. I went from 184.4 lbs to 179 lbs. Some of this may be water weight, because now that I’m doing WW online I’m also eating cleaner which means less sodium. I’m being very consistent with my meals and I’m actually eating more frequently. I track every bite. I snack, I track, I bite, I write; well I type it on my app but you get my little rhyme.

I no longer fear food and obsess over a little olive oil. I have control over food, it doesn’t have control over me. I’m enjoying eating, I’m having my 1 teaspoon of raw sugar in my coffee every morning without worrying. As a vegan I’m already limited, so trying to cut other certain foods out 100% just made me crazy. I now practice my own version of moderation when it comes to sugar, salt, oils, and faux vegan meats and cheeses. I don’t cut them out 100% but I may have them here and there, and that’s ok. Tracking gives me back my sanity over food. My work meals are simple and plain, and that works for my lifestyle. I feel the first week of any weight loss and fitness journey sets the tone, and I’m starting strong. 

I picked what charity I would like to assist when I lose my first ten pounds and I will post that in a separate post. My trainer Bethany plans on joining me. We workout tomorrow, and today I’m doing 30 minutes of cardio and a workout. I believe today’s workout is focusing on shoulders and back. 

Are you on a wellness/weight loss or fitness journey? Did it take you forever to start? I congratulate everyone who is beginning a brand new path to heath.  Let’s do this together. 

Love and Light 

Rose 

 

Weight Watchers Online

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Sometimes you need help and guidance. I recently started working out with my personal trainer Bethany, my best friend Melissa Benderfitness has amazing fitness and yoga videos I follow, but I was struggling with food. I finally caved in after realizing I can’t do it alone and I joined Weight Watchers Online and downloaded the app. They now call themselves WW and their latest program is called freestyle. It focuses on good nutrition but no food is outlawed.

I’m vegan but occasionally I like vegan fun foods, I can lose weight, have my vegan cake and eat it too. Portion control will help me feel in control, and I will learn to focus again on clean nutrition but not freak out if I have a little vegan treat once in a while. For me WW gives me power over food, anyone who suffers eating disorders understands the power food can have over you. I can’t live like that any longer. Today is my day two and I feel great. This program is livable and sustainable.

My  journey includes fitness. I am doing cardio five to six days a week. I’m working out with my trainer once a week, but soon as I learn what she’s teaching me I will do the workouts 2-3 times a week plus Melissa Benderfitness videos and yoga. I’m on this. I try to do my cardio outdoors when I can, there’s nothing like mobile meditation with nature as your backdrop. Below is me in May 2017 right before my Mom passed away and our move from LA to Houston.  I was in great shape, I did it once, I’m going to do it again. 

Well I’m off for now. I picked a charity for my next ten pound weight loss. I will post soon, I want to use the laptop for that so I can include all of their links. Monday I weighed in at 184.4. It’s ok, I got this. Love and Light to all. We are on this journey together, we can lift each other up as we each go about trying to reach our destinations. The journey is the reward. 

 

 

 

GOALS

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Happy Friday to all. As I start anew I’m starting to set goals again. Im fighting some fatigue this second time around, I work late and usually I don’t get to bed late. I may do a lot of my workouts at 11 or 12 midnight since I’m so wired after work. My fatigue only hits me in the morning when I wake up, so prepping meals and giving myself time to wake up and have a morning routine before work is easier for me and my schedule. 

I am so blessed to have Bethany as my trainer, and to have Melissa Bender Fitness videos and guidance. I may join WW online to help me with my food monitoring. It’s a great program and it takes the fear away of food being good vs bad, it’s all food. As a vegan I’m trying to make sure I get everything I need, but WW will help with little splurges within reason. It helps keep me from binges. I’m signing up Monday. Today I weighed in at 183 lbs. 

My trainer Bethany and Melissa Bender Fitness are the experts,  but as a former dancer and this being my second go at fitness, I do have a lot of knowledge about proper form and the body. I’m beginning my studying for the American Council of Exercise group exercise certification, and I hope to take the exam in the fall. After being in the Richard Simmons Video, and taking two classes with him weekly I was so inspired. I thought, this is what I love, I can do this to. So my plan is to pass the exam and teach upbeat, inspirational dance aerobics classes like he did. I’m a dancer and this is in my heart and soul, it’s the one thing missing from my life. Once a dancer, always a dancer. I will leave the heavy exercise to the professionals, and do that only as a student and not a teacher. My plan is to learn to teach all the areas I excel in, stretching, dance, etc. I’m really excited about this new chapter and I have quite a lot of work to do to get there. 

I have chosen a new charity to get involved with once I lose ten pounds. I’m going to first lose 3 more pounds since I went up 3 lbs since Easter. So when I reach 170 lbs I will be volunteering alongside my trainer Bethany at a local non-profit near and dear to my heart. I will announce this Monday, the day I join WW online and do another weigh in. We also plan to register for a 5k locally and take a yoga class. I’m dying to study ballroom but unfortunately that’s not on my budget at the moment. More goals to come but I think this is a good head start.

It’s Mothers Day weekend and I wish everyone who is a Mother a Happy Mothers Day. That includes all the wonderful women who take care and love their companion animals. It’s your Mothers Day too. Happy Unconditional Love Day. Mothers Day and May 21st are not easy days for me, since I lost my Mom May 21st 2017. I send love and hugs to my sisters who feel exactly like I do, and all of you who also lost a beloved Mother. My Mother would expect me to keep going and never give up on my goals. She would always say to keep trying, all they can say is no. 

Love and Light 

Rose

 

WEIGHT LOSS STRUGGLES

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Eating disorders are usually seen as someone who is anorexic and extremely thin, or someone who obviously struggles with bulimia. As a young adult I suffered from eating disorders, I was very thin and dr’s said I was on the verge of anorexia. As time went on my weight stabilized, and it seemed like I was free of my past struggles. I won’t get into much detail of my eating disorder past, this post is about today. 

I have been overweight a few times in my life, the last time before now was in 2013 when I started this blog. Once I got my weight under control it seemed like my obsessive guilty thoughts about food went away, until I gained half my weight back in 2017. When someone looks at someone like me, they never connect I can have an eating disorder. I’ve weighed much more and I’ve weighed much less, but no matter how much I weigh; my eating disorder past comes back when I’m vulnerable and weak, or when life throws me curveballs.

I haven’t been consistent on this blog because I go silent when I struggle.  I’m embarrassed that I’m failing and lost all I worked so hard for. I get motivated and then struggles occur, and again I go silent. I have trouble admitting it’s so hard for me this time around. I’ve been down, then I see people going through much more than me and then I feel ashamed. It’s a vicious circle and I’m desperately looking to get on a more positive path. I want to keep trying until I get it right, I think from now on I’m going to share my ups and downs, my in between and the good and the bad; my middle of my journey. Since January I lost 10 lbs, my current weight is 180. The scale won’t continue to drop until I get myself and my diet and exercise on point consistently. I’m in the gray area, a little stuck and trying to push myself back to living in a Technicolor world.

Food is such a struggle for me. Most people love a good meal, and so do I. The difference is my thoughts about food. I eat healthy most of the time, I probably don’t eat enough. I’m vegan and I eat Whole Foods and plant-based. Once in a while I make a home cooked vegan meal, like spaghetti or a holiday meal. I always overeat spaghetti even if it’s a healthy type of pasta. My husband remarks how good he feels after such a meal, I only feel guilt and disgust. This started again Easter weekend. Special meals make me feel like a failure, so I don’t post here because no one wants to read about someone on a weight loss journey who is faltering. When I eat clean I feel in control, when I eat for pleasure I feel sick after. Not all foods make me feel like this, but spaghetti and holiday meals always leave me on the opposite side of balanced. Afterwards I have trouble getting back on track.

Life has not been smooth here in Texas for the last two years, I won’t get into why but I will say things are really improving. I’m on the verge of really starting over, I just need to get over small hurdles that keep coming my way. My confidence is shot and I need to work on getting it back. I need to work on my food issues, and realized sometimes I can be an emotional eater. I need to get more consistent with all of my workouts because it’s the key to balance. I know what I need to do, I just need to start and not keep stopping. 

Here is a picture of one of my inspirations in life. A beautiful couple I knew from the gym in West Hollywood, CA. She’s a holocaust survivor who’s lived on every continent but one. Every time they saw me they remarked I should be on tv. I always remarked back I needed to lose weight. She always told me embrace your health, when one gets sick they get skinny. Be happy you are healthy. I’m going to really try to work on my health, wellness and fitness. I won’t go silent when I’m struggling. I will try to post the good, the bad and the ugly. I love life-like my friend did, and I’m going to live it as she did and forgive my shortcomings. Love and light to all. 

Get Busy Living or Get Busy Dying

The Shawshank Redemption

 

 

 

CHEAT DAYS

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Happy Wednesday to all. I had two cheat days this week, Easter’s vegan meal and leftovers the day after. I did not overeat at all, but the high fat vegan food just made me feel awful. It was high sodium and it caused me high anxiety. This made me realize it’s too soon in my new weight loss journey for cheat days. 

Do cheat days help or harm? Do they throw off your mindset of wellness and health? For me, at this moment they do. I feel cheat days in the beginning of my weight loss journey just put me back where I started. I have not yet earned my wellness, fitness and health. Down the line when I’ve mastered my plans I can have the occasional splurge , but for now it’s a big no. I don’t get cravings when I’m consistent. Health is just too important to me. 

Are cheat days a yay or nay for you? How far along are you in your weight loss/fitness/ wellness journey? For now I staying the course with my whole foods plant based lifestyle. Vegan junk food will always be there for when I need it. 

Current weight week of 4/22/2019 is 180lbs, after a 9 lbs loss since January 2019

Love and Light

Rose 

WEIGH IN MONDAY

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It’s weigh in Monday, and I finally reached 180 lbs. I lost 3 lbs last week, my first week working out with my trainer Bethany.  In January I began charting my weight on my Loseitapp but I didn’t start blogging regularly again until the last few weeks. According to my app I’m down 9 lbs since January. I am very excited to see the scale move, but this is just practice. Now it’s time to really focus on my fitness as much as my food and to keep up the consistency. I’ve been a bit of a yo yo dieter, and blogger since I gained half my weight back. I’ve since retired my yo yo status. 

I took some before photos. I really took raw before photos, something I never did on this blog even when I began in 2013 when I weighed over 200 lbs. I decided to save the photos when I begin to feel fit again. I just do not have the heart to  share the photos at the moment. I’m working on regaining my confidence as well as my fitness, as I begin this new weight loss and wellness journey. To me the photos are an embarrassment, but necessary evil  to chart my progress. They are my secret motivation. 

Some of my regular weekday meals are so easy. I rely on these staples to get me through my week. Homemade black bean burgers on whole grain buns with vegetables.  Lentil soup two ways, Italian Style and chili style. Split Pea Soup. Main Dish salads with garbanzo beans and a ton of veggies. Garbanzo Bean salad sandwiches on toasted Ezekiel bread. I strive for convenience when I do my vegan meal prep.

I know I’m getting proper nutrition because I follow Dr Greger’s Daily Dozen. I have one vegan cheat meal once a week, within reason. On this day I experiment with vegan comfort food recipes. We do not eat out often because Houston doesn’t have many vegan options. I’m committed to the second phase of my weight loss and wellness journey and to regaining my happiness in mind and body. My body is my temple and my life is a gift, I’m repackaging it with a shiny new outlook. 

Love and Light to all. 

Rose 

 

 

 

Vegan Staples

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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.