Vegan Potato Soup

Potato Soup

Potato soup is comforting any time of year but especially when it is cold outside. I picked one of my favorite soup recipes. Root Veggies are the star of this potato soup. I am thankful for the potato, onion, and carrots that make this soup zing. Bonus: This recipe is only 150 calories per serving.

Simple Spinach Salad Recipe

Combine baby spinach with finely chopped carrots and diced apple. Use sparingly a non-oil balsamic vinaigrette dressing over salad, from Forks over Knives. See recipe below.

Remember to practice mindfulness. Sending you love and light.


Obesity and the Vegan Lifestyle


A plant-based lifestyle can improve health in individuals who are overweight. Carrying extra weight tends to cause other chronic diseases to occur. Obesity is beginning to replace malnutrition as a factor in ill-health. One’s body mass index (BMI) determines whether a person is obese.

National Institute of Health BMI indicator:

Per the Centers for Disease Control and Prevention, if one’s BMI number is 30 or above, then one is considered obese. Certain illnesses associated with obesity are major health issues including coronary heart diseases (which includes high blood pressure), sleep-breathing disorders, type 2 diabetes, and certain forms of cancer. There are multiple factors associated with obesity, and excessive weight results from genetics, environment, and the relationship between thoughts and social influences.

Case Study in Obesity and the Effects of Plant-Based Lifestyle

Tracy Ryan had been obese her whole life. When she was only twelve years old, she weighed approximately 200 pounds. While other teenagers were wearing trending outfits, Tracy had to buy older women’s clothing to fit her body. She was unhappy, and by the age of twenty-nine, she was on the road to having severe health issues, with a weight of 345 pounds. After getting her doctors permission to start a vegan lifestyle and exercise, Tracy began by cleaning out her kitchen and throwing away any of the foods that contained animal-sourced products. With her new coach, Juan, by her side, she went grocery shopping. Tracy could eat fruits and vegetables, and she kept a bowl of fruit, instead of candy bars at her desk at work. They began, very slowly and with baby steps, to exercise. She lost 12 pounds in the first week. The second week, she had lost a total of 28 pounds. The weight was coming off quickly, while her strength and endurance increased. Tracy kept up her lifestyle toward good health, and after a year, she had lost 200 pounds and started to run marathons. 


Here is hoping one finds a path to healthier, happier life! Sending you love and light.

Happy New You! A Vegan Talks Weight Loss

A Vegan Talks Weight Loss

Many individuals are looking for a quick weight loss program. There is not one! It is easier to gain weight, and much harder to take those pounds off. Nevertheless, with determination weight loss can occur. 

The addiction to food can become a behavior used to mask a psychological issue. Food can become an excuse for behavior that seems socially correct but if used in unhealthy ways can result in obesity. Food addicts usually consume high amounts of sugars and fats. The addictive brain senses these foods as a marked reward. An addiction to food is the loss of control over eating. The loss of control amounts to overeating fried and sugary foods, without the balance of nutrition. Lack of control can also include excessive amounts of eating and finding it difficult to stop. These can encompass odd dietary behavior from not consuming food during the day to gorging on food from evening to bedtime and other unhealthy eating habits. The drive can include lying or manipulating others to feed their addiction. The addictive eater may even hide food in desk drawers to keep others unaware of their habit. Food addicts are prime consumers for the fad diets. These diets are intended for short-term, and that is the problem. A nutrition-based regime should be a life-long habit, and not something short lived. With these advertised diets, individuals lose weight quickly, but as they do their body feels starved. Once they quit, they not only gain back their initial weight but usually gain extra pounds, making these diets unhealthy. The addictive eater can benefit from a plant-based regime, especially a whole plant food lifestyle. Optimally one should eat for good health since food is nutrients for the body.

I lost over seventy-four pounds, but my goal was not only weight loss but to become a healthier, happier individual. 

Here is how I did it.

GO vegan as a lifelong lifestyle habit.

STOP eating after 4:00 pm. One will sleep so much better.

STOP drinking alcohol. 

STOP eating sweets until one has hit their personal goal weight.

DO eat breakfast. 

DO weigh daily. 

FIND a doctor that is vegan. 

Recipes for vegan health and nutrition.

Here are the supplements that I take.

Garden of Life Vegan Vitamin – Be sure it states it is vegan.

Garden of Life raw organic protein

Nature’s Bounty B12

Sending you love and light.

A Vegan’s Mindfulness

Mindfulness improves the quality of all activities whether one is at work, school, or completing daily chores. The more focused on opening-up one’s awareness, the deeper the experience. When one shifts to mindfulness, then one begins to experience the current moment. It is about being in the now and soaking up the richness of awareness. 

Try mindfulness today. Just for a minute, stop and concentrate on listening to one’s breathing. When the mind begins to wander, bring it back to the breath. 


Be mindful at one’s next meal. Please, take a look at what is on one’s plate before consuming, and think about who and how it got there. Do not be in a rush to eat. Take time to enjoy the flavors of the food, and the colors on the plate. Being present while eating allows the brain to alert one when full, and is a signal to eat less while gratitude of the meal is enhanced.

Here’s to a day of practicing mindfulness. Sending you love and light.

A Vegan Celebrates the Black-Eyed Pea

Hot Dang Black-Eyed Peas

As a child of the South, I have eaten black-eyed peas on New Year’s Day to increase luck for the year. Have you wondered why these little peas are celebrated? Some say it dates to the Civil War, yet the peas were not worthy of General Sherman’s troops to eat. Nevertheless, these little peas existed as food for slaves and on January 1, 1863, helped to celebrate the day of Emancipation Proclamation. The official day when slavery was no longer legal.

Vegan Hot Dang Black-Eyed Peas Recipe


•    2 Tablespoons of extra virgin olive oil (EVOO)

•    2 cloves of minced garlic

•    1 yellow onion diced

•     Half a jalapeño chopped (Only if you can take the heat.)

•    1/8 cup of all-purpose flour

•    A 16-ounce bag of frozen organic black-eyed peas

•    1 can of Rotel original diced tomatoes & green chilies

•    3 cups of vegetable broth or more


Place EVOO in a sizeable twelve-inch skillet on medium heat. Add onion, garlic, and jalapeno to the pan. Cook until onions are translucent.

Then add flour and stir for approximately one minute. Next, add black-eyed peas to the skillet and combine.

Add Rotel and one cup of the vegetable broth. Stir until thickened.

Then add two more cups of broth and cook until hot. Remember the recipe is spicy, and one can control the pepper by excluding the jalapeño or adding less Rotel. 

Accompany this recipe with collard greens and sweet cornbread.

See delicious Cornbread Recipe here:

I celebrate with these peas in hopes of one-day freeing farm animals from slaughter. 

Sending you love and light.

A Vegan’s New Year’s Resolution

Be the mountain for the goat.

None, because resolutions should be a daily or weekly commitment. If one chooses to wait until midnight on the first day in January to begin, then one probably will fail. Why not start now?

If the pledge is significant, then one should start today. The top New Year’s resolution is to become a better a person, which can begin today. 

Tip for today: Becoming a better person.

“Make the most of yourself….for that is all there is of you.” –Ralph Waldo Emerson

•    Begin with Self. Start with that little voice in one’s head. Think positive, and say the words out loud.

•    Quit blaming others. Concentrate on one’s commitment to growth, and worry less about what others are doing and saying.

•    Let go of resentment. Meditation helps when one feels angry. Stop and breathe. Headspace is a good app for meditation.

•    Overlook and forgive others. One never knows what another person is going through in their life. 

•    Listen to other people. Be an active listener. These two seem effortless but are difficult for most people, because they are either eager to tell their story or afraid of silence.

•    Polite. ‘Thank you’ are two underused words. Try practicing these words and letting the individual know why you appreciate them.

•    Learn something new. Learning something new leads to self-confidence.

•    Do not forget to love the animals that cannot speak. Love will lift one’s heart.

One will not become better overnight, but print this list and add other tips. Read as a mantra daily.

Clinking champagne glasses to you!   Sending you love and light. 

A Vegan Sleeps

Sleeping is essential to one’s recovery system. Trouble sleeping occurs from anxiety, or bad sleeping habits. Today, I want to discuss the latter.

If one is taking sleeping medications and natural sleep is not occurring, then the body will exude lethargy physically and mentally.

Here are some suggestions for good sleep. 

  • Turn off all electronics two hours before going to bed.
  • Do not have a television in bedroom or computers.
  • Take a warm bath, and clean sheets are a must. Make up your bed in the morning. Nothing feels better than getting into a well-made bed at night.
  • Stop drinking any caffeinated drinks at 2 pm.
  • Do not drink alcohol after 5 pm.
  • Do not eat after 4 pm. The body needs rest, and this includes the digestion system. 
  • When you get in bed turn off the light, and practice deep breathing while listening to one’s breath.
  • Every night go to bed at the same time and wake up at the same time. One’s sleep mode needs consistency.

Here’s to sleep because it restores one’s mind and body. Sending you love and light,