Monday, November 15, 2010

Copycat Recipe: Starbucks Pumpkin Spice Latte

Love the Starbucks Pumpkin Spice Latte? Here is a copycat recipe you can make yourself:

3 tablespoons canned pumpkin
2 tablespoons sugar free DaVinci Gourmet vanilla-flavored syrup
(found at Walmart)
1/4 teaspoon pumpkin pie spice
1 cup skim milk
3 ounces espresso (1-2 shots)


In a small saucepan, stir pumpkin puree into milk.
Add sugar free vanilla syrup and pumpkin pie spice.
Heat gently, continuing to stirring occasionally just until steaming and foam appears.

Pour pumpkin flavored milk into a tall mug and pour espresso over.
Top with whip cream and a dash of pumpkin pie spice.
Add a bit of vanilla flavored coffee cream to sweeten to taste with splenda.


Godiva Pumpkin Spice Coffee

6 ounces freshly brewed Godiva Pumpkin Spice Coffee
2 tablespoons sugar free DaVinci Gourmet vanilla-flavored syrup(found at Walmart)
3 – 4 ounces warm skim milk
Milk foam or whipped cream (optional)
2 tablespoons sugar free DaVinci Gourmet vanilla-flavored syrup


1. Brew Godiva Pumpkin Spice Coffee.
2. While coffee is brewing, heat skim milk on stovetop or in microwave.
Do not overheat. If desired, use a whisk to foam the milk.
3. Pour brewed coffee into serving cups. Add vanilla-flavored syrup
and stir until dissolved.
4. Add warm milk and foam or whipped cream (optional).
5. Drizzle with vanilla-flavored syrup(optional).

Godiva Coffee is sold at Publix...check these flavors out!

Pumpkin Spice...Peppermint Mocha...French Vanilla...Hazelnut Crème...Chocolate Truffle...Caramel...Breakfast Blend


Monday, August 23, 2010

I dream of the day....

I dream of the day…..
When all people are equal…

I dream of the day…..
When all people love one another including themselves….

I dream of the day…..
When we see that beauty comes from the inside a person not from the outside…

I dream of the day…..
When we treat our neighbors the way we want to be treated….

I dream of the day…..
When happiness comes from the goodness of our hearts…

I dream of the day…..
When being rich means you have a rich life…not because of the things you own…

I dream of the day…..
When there is no more suffering…..

I dream of the day……..
When there is no hunger in the world….

I dream of the day…..
When there is no obesity in the world…

I dream of the day…..
When there is peace on earth…

I dream of the day…..
When we can all hold hands and know
We Are All God’s Children….

I dream of the day…..
I Hope I live to see this day....

I dream of the day…..

Much Love,
Ginger Rock

Wednesday, July 14, 2010

Support "The Unemployment Extension"

Call your senators now and let them know you support "The Unemployment Extension, formally known as Emergency Unemployment Compensation H.R. 4851 - Continuing Extension Act of 2010"

Call Sen. Chambliss at (202) 224-3521
Call Sen. Isakson at (202) 224-3643

Reinvent your Left over Chicken

So, I had some left over boneless skinless chicken that I had barbequed on the grill and some I had cooked in the oven with buffalo sauce on it.

HHHHMMMM why don’t we just cut it up and make chicken salad? Check out this recipe it is awesome! You can taste a hint of the BBQ sauce and mixed with all the other seasonings it is an explosion of flavor in every bite!!!!


4 left over Boneless skinless chicken breasts cut into cubes
1 medium sweet onion diced
½ cup dried cranberries
¼ cup chopped pecans
1 tablespoon Poultry seasoning
1 teaspoon Garlic Powder
¼ teaspoon Cayenne Pepper
Salt /Pepper (to taste)
Approximately ½ cup Low Fat Mayo (Judge this on your own you may need to adjust it)

The seasonings can be adjusted to your preference. I am eating this right now and it is really awesome!!!


Friday, July 9, 2010

Saxby Chambliss, U.S. Senator for Georgia responded to me and then my response to him!

I sent an e-mail to Senator Saxby Chambliss asking for his help to pass the extension of unemployment to help Americans and this is his response. My response back to him is below his!

Subject: Responding to your message
Date: Thu, 8 Jul 2010 11:30:04 -0400

Dear Ms. Rock:

Thank you for contacting me regarding a long-term extension of unemployment benefits. It is good to hear from you.

Unemployment benefits provide temporary income to eligible workers who are unemployed through no fault of their own as determined by individual states. In Georgia, eligibility is determined based on past wages, reason for job separation, and job search requirements.

With a current unemployment rate of 10.2%, Georgia continues to suffer significantly from our troubled economic climate. I am supportive of extending unemployment benefits in a deficit neutral manner.

I was a cosponsor of Senate Amendment 4376 offered by Senator Thune to H.R. 4213, the "American Jobs and Closing Tax Loopholes Act of 2010." This amendment would have extended expiring unemployment provisions through November and was fully paid for by the use of unspent stimulus funds. Unfortunately, this amendment failed by a vote of 41-57.

The current version of H.R. 4213 would extend unemployment benefits through November. This federally financed extension would cost $34 billion and would make benefits retroactive to April 15, 2010.

As I have attempted throughout my career in Congress to protect the economic strength of our nation, and as our country faces ever increasing deficits and accumulated debt, we must measure carefully the necessity of the anticipated expenditure against the impact on that very deficit and debt. I believe that we must continue to focus our efforts on job creation and retention in a fiscally responsible manner. To be sure, I will carefully weigh your thoughts and considerations as future unemployment extensions are considered by the Senate.

If you would like to receive timely email alerts regarding the latest congressional actions and my weekly e-newsletter, please sign up via my web site at: Please let me know whenever I may ever be of assistance.

My Reply:

RE: Responding to your message‏
From: Ginger Rock (

Sent: Fri 7/09/10 2:56 AM


I mean no disrespect but I need to say these things!

I do understand about your concerns to protect the economic strength of our nation, and as our country faces ever increasing deficits and accumulated debt, we must measure carefully the necessity of the anticipated expenditure against the impact on that very deficit and debt.

However, I also understand there are millions of Americans who cannot put food on the table for their families and many are becoming homeless because for several weeks now they have had absolutely no income...and this is after being on unemployment and collecting a small portion of what they made when they worked. These same people are unemployed through no fault of their own. People have worked for the same companies for years, only to find out with no notice they no longer have a job there. They have used all their savings trying to survive and then their unemployment is taken away without any notice.....Something has to give....and it should not be the families that are going without!!!

People who have voted for you and other politicians are going to bed hungry....does that not mean anything to you and other politicians? Remember we voted you in to help us....and we do not feel like you are doing that.....think about us....we will be thinking about you guys when elections come up again.

Please do whatever you can do to help us!!!!!!

Ginger Rock

Thursday, July 8, 2010

Please help other Americans!!!!

If this does not effect you.....don't kid could......or it may effect someone you know....There are millions of Americans without jobs and also without unemployment benefits because Congress chose not to pass "The Unemployment Extension, formally known as Emergency Unemployment Compensation H.R. 4851 - Continuing Extension Act of 2010". ...We help everyone else in other your fellow your congressmen and tell them to pass this bill!!!! If you google Georgia senators and congressmen , you will find many web pages. One that has contact information is listed below:
Please help!!!!!

Monday, June 28, 2010

What do you want?

Whatever it is, are you will to do what it takes to get it? Or are you just sitting back waiting and hoping for it to happen? Perhaps if you are “lucky” it might happen. But to insure you get whatever it is you want, you will have to put some effort into it!

So how do you start? Start by making a plan. Try not to look at the end product because sometime it seem so big and so far away! In your plan make small goals to work toward, that will eventually get you to your Big Goal. Things don’t always go as planned so when you have hurdles to overcome, don’t just say….well I guess I can’t do it, and give up! Re-evaluate your plan and come up with a plan B or even plan C, or D to get yourself over the hurdles and keep pushing forward!!!

Don’t let anyone tell you, “You will never get there”, especially that little voice in your head. Keep telling yourself, I can do this! I am strong! I will do this! I will do anything it takes to get to my goal! Cast your fears aside and know you can do it!!! Be positive, be strong, and even when things get tough never lose sight of what you are trying to do.

You can achieve anything you put your mind to! I know it is hard…..and sometimes you will want to quit! But don’t quit! Keep pressing forward and before you know it YOU WILL BE THERE! It will be worth it, you will see!

Once you get there…make a plan to stay there! It will not happen by itself! It will feel like you are teetering back and forth….but if you continue using the tools you learned getting to your goal, you can stay there!

Come on….what are you waiting for? GO FOR IT!!!!

Thursday, April 1, 2010

Sugar Free Fruit Sorbet Receipe!!! Yummm!!!

Ok, when the weather starts getting warm I want something refreshing!!! The other day I went to the supermarket looking for a sorbet with no sugar and no dairy. I couldn’t find anything. And the containers that said all natural no sugar added well, when you read the ingredients it did have sugar but it called it something else, like juice from cane (well that is sugar cane and I don’t eat it!) So instead I purchased frozen fruit with no sugar added and came home and maid this! I love this recipe! It is a healthy alternative to ice cream. It is far richer and has a more intense flavor than anything you can buy, and yet it's almost all just healthy fruit.

I have used all kinds of fruit combinations in recipe so use your imagination. You can use mangoes, peaches, apricots, bananas, strawberries, pineapple, blueberries or a combination of them. Seedy or watery fruits can be used, but it is best to use them mixed with something that has a smoother denser texture, and to use less of them.

Ingredients (makes 6 servings)

• 4 cups prepared fruit, pieces
• 2-4 tablespoons splenda (or to taste)
• ½ small lemon or lime (this is really optional I usually use orange crystal light instead)

(Your choice, either buy the fruit already prepared and frozen with no sugar added)


1. Prepare the fruit by peeling, if necessary, and cutting it into chunks.
2. Place on a plate or tray covered with plastic wrap.
3. Make sure everything is as spread out as possible.
4. Cover with more plastic wrap.
5. Freeze overnight.
6. Put the fruit in a food processor and process until very finely chopped.

Add the splenda and lemon juice, adjusting either according to the sweetness and acidity levels of the fruit you are working with; if you use pineapple use orange crystal light or water instead of lemon or lime juice and add a little vanilla extract if it seems appropriate.

Feel free to taste the mixture!

• Blend thoroughly, until very smooth. Scrape down the sides of the food processor regularly.
• This may take up to five minutes.
• Spoon into serving dishes or a covered storage tub and return to the freezer until dessert time.
• Put in the fridge to temper 15 minutes before serving.

If you like you can put this mixture in Popsicle holders and re-freeze and take out when ready to serve as a popsicle. This is great for a baby whom is teething. But make sure he can tolerate the fruit you are giving him.


Some suggested combination

• 1 large mango
• 8-10 apricot

• 2 medium bananas
• 2 cups strawberries

• 2 medium bananas
• 2 cups chopped pineapple

• 1 large mango
• 2 cups strawberries

• 3 cups peaches
• 1 cup raspberries (add them late to retain some texture)

• 2 cups blueberries
• 1 cup strawberries

Saturday, March 27, 2010

9 years out from Weight Loss Surgery and I love my life!!!!

Today I am 9 years out from Weight Loss Surgery! Wow how time flies!!! When I was pre-op I promised myself (like so many others do) I would finally lose the weight and for once in my life keep it off!! With a lot of work and a lifestyle change I have been able to accomplish these goals.

In the 9 years I have heard so many people say, “5 lbs, 10lbs, 20 lbs, 100 lbs gone forever!” And a few years down the road they were eating their word literally! The reason I think this happens is because initially the weight just melts off sometimes without much effort from the individual. And in their euphoria they think, “This is so awesome, I have lost the weight and I will stay like this!” (They think it is so awesome because for the first time in their lives they can eat whatever they want and still lose weight because of the small portions they are eating!) THEY ARE WRONG!!!! Guess what, later you will be able to eat more!!! I know it will come to a surprise to you when you can….however it WILL HAPPEN!!! I remember the first 6 months or so post-op, I could only eat 2 oz 3 times a day….and I felt like I was going to pop!!! Now, I am just like anyone else who has not had the surgery. I can finish an entire meal. I could go to lunch with you and with the amount of food I can eat you would never know I had Gastric Bypass.

So, keeping this in mind…..Use your “Honeymoon” stage as a time to create Healthy Eating and Exercise Habits FOR A LIFETIME!!! (This is not a DIET they are temporary). Otherwise you will be back where you started before WLS (or close to it). Through the years I have seen it so many times! I DO NOT WANT THIS TO HAPPEN TO YOU!!!! And if you find after a few years you are falling back into you old habits….STOP….Get back to your healthy habits….IT IS NEVER TO LATE!!!

Beware of who you are getting your advice from, where are they in their WLS journey, are they a newbie? (If so they have no idea what it will be like later…how could they possible know?) Are they successful with “their” journey? Think about it like this….would you chose a personal trainer who didn’t look like one? I know I wouldn’t.

Plan your healthy meals, get your water in, take your vitamins, and exercise at least 4 – 5 times per week (and there are no excuses….for not doing it) You may think, “I’m too busy, I don’t have time, the kids need me, I need to spend more time with my significant other, I’m too tired”. OK, THEN DON’T DO WHAT YOUR SURGEON TELLS YOU TO DO! That’s ok, it is your life and this is your weight loss journey! But ask yourself, “Do you want to be successful?” I know you do!!! Then do what it takes to get where you want to be and stay there!!! It really doesn’t matter which surgery you have….if you don’t do what you’re supposed to do you CAN GAIN WEIGHT BACK!!!! SORRY, THERE IS NO MAGIC PILL!

Weight loss surgery is only a tool to use to lose the weight! How are you using your tool? Where will you be years from now? I hope you will be where you want to be and living life to its fullest and doing all those things you always dreamed of doing!!! Off all the medications, living a happy healthy life!

Here’s to you, living the life you want!! I can tell you from personal experience, the life I am living in this body now is a life I have dreamed about living since I was in middle school!!! I truly cherish it and you would have to drag me kicking and screaming to go back into the 400 lb body I used to live in!!!

Believe in yourself…..You can get where you want to be!!! I believe in you!!!!


Thursday, March 4, 2010

Tilapia Stuffed with Crabmeat

Some people think when you eat healthy the food has no flavor and you are not satisfied with what you are eating and you feel deprived. I choose not to eat bread, rice, pasta, potatoes, and sugar. The food I put on my table is very tasty and I do not crave the unhealthy things that used to be in my diet.

I have learned I can change a recipe to make it healthier. Once you learn how to do this the sky is really the limit on what you eat. I experiment in the kitchen all the time converting recipes and I urge you to do the same. One of my favorite recipes is fish stuffed with crabmeat or shrimp. I will share a recipe with you that has no breading and is an explosion of flavor in every bite.

Tilapia stuffed with Crabmeat


• 4 large pieces of Tilapia (you can substitute your favorite white fish)
• Crabmeat (found in the seafood department in a can. It is not the imitation crabmeat but the lump crabmeat or the crabmeat from the claw. Using the real crabmeat does make a difference in this recipe).
• 1 jar sun dried tomatoes (drained and patted dry)
• 8 oz Low fat mozzarella cheese
• 2 Slices low fat provolone cheese
• 1 Vidalia onion (Diced)
• 1 Red Bell Pepper (Diced)
• 1 bunch of green onion (finely chopped)
• 2 shallots (Diced)
• 5 cloves of fresh garlic (finely minced)
• 1 tsp. Italian Seasoning
• 2 tbs. Olive Oil
• Fresh Lemon


Position rack in center of oven and preheat the oven to 350 degrees F. Spray a glass baking dish with Pam and set aside.

In a medium skillet, add the olive oil, and when hot, add the onion, garlic, red bell pepper, green onions, shallots and sauté, until softened, 3 to 5 minutes. Remove from heat and set aside. Drain crabmeat and pour into a bowl add the sautéed vegetables and also the mozzarella cheese and Italian seasoning, mix together and set aside.

Place 2 pieces of the tilapia in the glass dish that has been sprayed with Pam and season it with salt and black pepper. Divide the crab stuffing evenly among the 2 pieces of tilapia and place the other 2 pieces of tilapia on top. Squeeze half of the lemon over fish and salt and pepper. Place the baking dish in the oven and bake until the fish is just cooked through, about 25 to 30 minutes. Take out add once slice each of provolone cheese and place back into the oven until cheese melts.

When the fish is done, remove it from the oven and divide each fish into portions and transfer to serving plates and add a slice of lemon on the side. This entre is great with a salad or fresh spinach sautéed in olive oil with fresh garlic.

So, you see you have a very tasty healthy meal without the fillers of bread or bread crumbs. If you would like to cut the calories even more you can use fat free cheese. I hope you enjoy it!

Tuesday, February 23, 2010

How to Make Healthy Choices in the Supermarket

Through the years I have found many ways or tricks if you will, to make maintaining my weight loss more manageable. I realized early on if I created a plan when I was going grocery shopping it would work much better for me.

Before I leave to go grocery shopping I make dinner menus for the week. Then I prepare my shopping list from the menus. If I go grocery shopping with a purpose and not just wondering through the store aimlessly I save money and when I get home I have everything I need to prepare meals for the week. There is nothing worse than trying to prepare a meal and realizing I don’t have all the ingredients and I have to make another run to the supermarket.

When preparing my list I focus primarily on the outer perimeter of the supermarket. Most fresh fruits, vegetables, dairy products, meats, and natural foods are usually located on the outer aisles. Often these foods contain the most nutrients and the least amount of preservatives and added chemicals. Ask yourself a simple question when looking at food to buy. Is this food processed in any way? The easiest way to find out is to look at the ingredients. The lower the number of ingredients, the better! Most foods on the outer perimeter will usually have less than 5 main ingredients. These are called "clean burning" foods and are exactly what you want to focus on. Also make sure you can pronounce or know what the ingredients are. If you can’t chances are it is filled with many preservatives. Sometimes the product may say “Healthy” or “Low-Fat”, take the time and actually read the specific nutrients on the back of the label. Even though it may look healthy or even say healthy, the calories, fat content or amount of sugar could sabotage your healthy eating plan.

Many supermarkets have started putting large baskets of their “Week’s Deals” as you walk into the store. You have to pass by them and they are there to entice you to buy them. Sometimes they are things you never would buy, but there they are calling your name as you walk by. Buy me, you really want me. Don’t do it! Just walk by, and stick to your list.

In my supermarket the first area I come to is the Deli. While in this department there are so many things that can get you in trouble, all the readymade fried foods and salads that have lots of mayonnaise. I focus on the deli meats that are healthy for me and my family and move on.

You are aware of the next area before you even see it. The alluring aroma that pulls you in, like you were entering Grandma’s kitchen, The Bakery; I personally do not eat anything in this department. In the past these items were my weakness, my addiction. I enjoy the smell of the bread baking and also seeing the decorated cakes, pies and pastries the bakers have prepared. I just walk straight through without hesitation because I would be doomed to gain weight if I stopped to browse.

The Meat/Seafood Department can be the most expensive component of your meal. Since protein is an important part of our diet, we can make wise choices or not so wise choices. I try to stick to low fat protein such as boneless, skinless chicken breast (which can be prepared in so many different ways); Salmon, Tilapia, and other white fish are my favorite. Instead of hamburger meat try ground turkey (make sure it is skinless ground turkey, this information is found on the label). I do on occasion like a good steak. All steaks are not the same; some are lower in fat than others, so once again read the labels, and if you see marbling (that is fat) pass if up for a leaner cut. Stay away from the processed meats such as hotdogs, bacon, and sausages. If you looked on the food pyramid you would find bacon and sausage in the fat category not the protein category and they also have a very high sodium count.

The Egg/Dairy/Cheese/Yogurt Department search for low fat/low carbohydrate items in this department. For example most people think yogurt is always healthy, it can be if you make the right choices. But some yogurts have toppings such as cookie crumbs, sugary fruit toppings, etc. and they are packed with calories, sugar and fat. I love all kinds of cheese but I have to tell myself there is a lot of fat in cheese and although I do need some fat I can tend to go overboard in this department. So, if I go for the lower fat cheese and try to eat it sparingly it is so much better for me.

The Frozen Food Department can be a very tempting place. You will find frozen pre-made meals, pizza, pies, ice creams all sorts of things that can really add to the waist line and possible make you blow your budget. You are in this department to get frozen vegetables (with no creams or butter added) and possible frozen fruit (with no sugar added). Refer to your list and don’t deter from it.

Vegetables/Fruit Unprocessed Foods is a department I like to spend a lot of time in. I look over all the “in season” fruits and vegetables. I like to try new things, and often find I really like them and start putting them into my menus. You will be amazed at how many healthy items are in this area. I will also substitute for example butternut squash in recipes that calls for potatoes. It tastes really good and your family will not even miss the potatoes. This department is also where I buy my salad dressing. I think it tastes fresher and once again I go for the low fat/low carbohydrate choices. As I leave this department I go by the dried fruit and nuts and choose these items for my healthy snacks. Dried blueberries and dried mangos, mixed with nuts are some of my favorites. You get the salty and sweet all in one. I prepare them in small snack bags to control my portions.

As I prepare to go to check out I run through my list and down the aisles that have cleaning solutions, paper products, and storage products that I might need.

Once I am at the checkout line I ignore all the tantalizing treats that are on both sides of me. It is amazing how once you are in line and waiting to be checked out all you can see are candy bars, chips, and all kinds of snack items. And if you are not careful you can reward yourself with one or more of these unhealthy items. Remember it is not a reward, and if you do decide to grab something quick it still counts as part of your calorie intake. Sometimes we feel like if we are in a hurry, or in our car, just getting something quick doesn’t really count, but it does. This is why I always try to eat something before I go to the supermarket. This way I don’t have the cravings I feel satisfied and don’t feel the need to partake in any of the many goodie that are all around me calling my name.

If you follow these guidelines and spend the majority of your time in the perimeter of the supermarket you will make better choices and prepare healthier meals. Try it you just find it to be true.

Friday, January 8, 2010

This was an interview I did for "2010 Ultimate bestself guide" Atlanta Magazine, there were a few things that were wrong. I had my surgery 2001 and since the interview I got engaged (Christmas Eve).

I hope you like it!!

Much Love and Happy New Year!