Welcome to Mellie's mind...

Where thoughts can be funny, can race at all hours of the day and night and can sometimes not make any sense!

Enjoy the ride!

Wednesday, August 13, 2014

W O D 08 13 2014 Back Day




Like most days when I go to the gym I already have my plan on what part of the body I am going to work on.  Having a plan for the day allows me to be able to go into the gym and get down to business and not be one of these people walking around.  Not usually I will add little things here and there to keep myself moving and burning calories unless I am going really heavy and need a full rest.

At this point in my workouts my goal is to drop some weight and tone up.  I am not looking to get bigger in any area just more toned.  So my workouts are medium weight tolerance for me and high reps.

Today is back day:

Pull-Up-machine assisted: 

80lbs X 15 -4 sets

Wide-Grip Lat Pull-Down: 


50lbs X 15, 90 lbs X 12, 90lbs X 12, 90lbs X 12, 50 lbs X Failure

Wide-Grip Seated Cable Row:


50lbs X 15, 50lbs X 15, 50lbs X 15, 50lbs X 15


Dumbbell Rows: (each arm)


15lbs X 12, 15lbs X 12, 15lbs X12, 15lbs X 12

Hyperextension: 


20 X 4 sets


Tuesday, August 12, 2014

W O D 08 12 2014

Here was my workout for that day of 08 12 2014



Straight Bar Curls

25lb bar X 15, 25lb bar X 15, 40lb bar X 8, 40lb bar X 8, 40lb bar X 8


Tricep Dip Machine
90 lbs X 15, 90 lbs X15, 90lbs X 15, 90lbs X 15

Dumbbell Arm Curls + Overhead Tricep Raises

15lbs X 10(each arm) + 25lbs X 15, 15lbs X 10 (each arm) + 25lbs X 10, 15lbs X 10 (each arm) + 25 lbs X 10


Wide Grip Straight bar curl

25lbs X 10, 25lbs X 10, 25lbs X10, 25lbs X 10


Rope Extensions 

50lbs X 15, 50lbs X 15, 70lbs X 10, 70lbs X 10, 50lbs X 15

Wide Grip Cable Curls 

30 lbs X 15, 30lbs X 15, 50lbs X 10, 50lbs X 10, Empty X Failure

Isolated Dumbbell Curls + EZ Bar Curls

15lbs X 10 (each arm) + 35lbs X10, 15lbs X 10 (each arm) + 35lbs X 10, 15lbs X 10 (each arm) + 35lbs X 10




Menu for a freind who has started her journey with me.

I was a personal trainer for over two years.  I helped people get healthy, change their lifestyles and really understand how their bodies work.  I never push products that are dehydrated foods or shakes that you only drink because they do not teach you how to eat in the real world.  I am all about educating and helping each person, becuase it is different for everyone, how to REALLY change their lives and make the most of it.  I am all about helping you start living the life you were meant to live.

One of my clients, who is now a freind, did an excellent job on my program and with my guidance.  However, she alloowed herself to slip back into old habits and allowed her mind to take over her heart and desires for her new life.  Needless to say she gained her weight back and went back to eating for comfort rather than fuel.

I am very excited, and honored, that she has approached me again needing my help and understands what she gave up and how she gave up on herself.

This is her menu for her first week.  I am sharing this with the world so that if you find youself in the same boat and need help.... you can follow along or you can reach out and I can help get you where you want to be.

Breakfast:
Yogurt with ricotta cheese, fruit and nuts (see recipe)
Green Tea, no sugar of any kind added
Am Snack:
1 Medium size apple
½ cup of organic low fat cottage cheese
Green Tea, no sugar of any kind added
Lunch:
Greek Salad with chicken  (see recipe)
Green Tea, no sugar of any kind added
PM Snack:
oz. Albacore tuna in spring water
2 celery sticks
Green Tea, no sugar of any kind added

Dinner:
Mediterranean Turkey Burger  (see recipe)
Green Tea, no sugar of any kind added
PM Snack: (1 hour to 30 min prior to bed)
½ cup of Organic cottage cheese low fat



Yogurt with ricotta cheese, fruit and nuts

Ingredients:
3/4 cup Plain Low Fat Yogurt
1/3 cup Ricotta Part-skim
1/3 cup blueberries
1/8 cup Unsalted Walnuts Halves & Pieces
Directions:
Mix together in a bowl.

Greek Salad with chicken
Serves 1
Ingredients:
1 ½ cups red leaf lettuce, chopped
5 large pitted black olives
1 Tbsp. crumbled feta cheese
oz. boneless, skinless chicken breast (grilled or baked)
1 tsp. olive oil
2 Tbsp. balsamic vinegar
Directions:
Mix all ingredients together.

Mediterranean Turkey Burger
Serves 2
Ingredients:
2 large red leaf lettuce leaves
3 ounces ground turkey breast
Tbsp. goat cheese
1 roasted red pepper, halved
½ cup BroccoSprouts or other types of sprouts
½ cup baby spinach leaves
Directions:
Place the lettuce leaves onto a work surface, with the long sides facing you. With your fingers, press lightly to flatten the center of each.
Prepare the ground turkey into a burger and grill or bake till cooked.
Place one patty on the center of each lettuce leaf.  Top each half of the cheese, red pepper, sprouts, and spinach.  Fold each bottom and sides of each lettuce leaf to enclose the burgers, Serve immediately.


I like to throw in these pictures because this was me when I started my journey and the last pictures was me when I reached my goals..... it is good to be able to look back on where you where and see how far you have came.  I will find the pictures of my friend to show the before and afters of her as well so she can see where she once was!


WOD 08 11 2014






I do NOT like to fail... I will keep at something over and over again until I get where I want to be or until there is no more left in me to give.  I have reached the point of having no more to give several times in many areas of my life over the years.  I have reached this point with conditioning my own body as well.  I find that if I walk  away for awhile and just allow my mind to clear I can allow myself to be able to let go of the nonsense in my head and start with a new dedication and focus.  This is where I am today with my body.  I have a new dedication to achieve what I need to achieve for MY goals. 

Yesterday it was hot in Oregon.  Not only was it hot it was humid like the Southern states get.  When I walked into that gym I was sweating just from the walk from my car to the door.  When I opened the door to the gym a wave of cool air hit me and I felt relieved to know the AC was working.  However, walking onto the weight room floor you could cut the humidity and heat with a knife it was so hot.  I stood there and for 30 seconds debated if I was going to workout or just go home and make it back the next day. 

At that very moment I heard these words in my mind:  "You don't get what you wish for, you get what you work for."

Here was my workout for that day of 08 11 2014


Good Morning with Straight bar + 25lbs Sumo Squats X15

30lb bar X 15, 30lb bar X 15, 50lb bar X 15,  50lb bar X 15, 50lb bar X 15,

Incline Leg Press


45lb plates each side X 10, 45lb plates each side X 10, 45lb plates each side X 10, 45lb plates each side X 10

Leg Extension Machine

35lbs X 10 Both legs + 35lbs X10 Left Leg + 35lbs X 10 Right Leg + 35lbs X10 both legs,

35lbs X 10 Both legs + 35lbs X10 Left Leg + 35lbs X 10 Right Leg + 35lbs X10 both legs,

35lbs X 10 Both legs + 35lbs X10 Left Leg + 35lbs X 10 Right Leg + 35lbs X10 both legs
Seated Leg Press Machine- Calf raises

90lbs X 15, 110 lbs X 10, 110 lbs X 10, 110 lbs X 10, 70 lbs X Failure


Straight Leg Dead Lifts

35lbs X 15,  35lbs X 15, 35lbs X 15, 35lbs X 15







Friday, August 8, 2014

WOD 08 08 2014 Butt Day!!!!!!



One of my favorite pictures going around is this one: 

 Today's workout is going to be all about the butt!

Good Morning with Straight bar

35lb bar X 15, 35lb bar X 15, 55lb bar X 8, 55lb bar X 8, 55lb bar X 8, 30lb bar X Failure

Straight Leg Deadlift

 Empty bar X 15, Empty bar X 15, 65lb bar X 10, 65lb bar X 10, 65lb bar X 10, Empty bar X Failure

Leg Press

50lbs X 15, 50lbs X 15, 90lbs X 10, 90lbs X 10, 90lbs X 10, 40lbs X Failure

Smith Machine Rear Lunges

Empty bar X 15 (each leg), 20lb weight plates X 10 (each leg), 20lb weight plates X 10 (each leg), 20lb weight plates X 10 (each leg), Empty bar X Failure

Finish with Cardio for 10 minutes!











WOD 08 07 2014 Back, Butt & Guts!


Wow, I am tired.  I set a weekly goal this week on getting back into my Cardio routine and getting to the gym more often.  With my job the end of the month is my crunch time not only to get the most in the door the final week but to get a jump start on the next month coming.  This can leave me pretty worn out at the end of my day and thus keeps me from going to the gym.  It was important to ME that I spend THIS week really focused and trying to get back on track.

Unfortunately I did not succeed at the Cardio sessions that I had mapped out for myself.  I did get a few in but not what I had initially planned.  I will not beat myself up however because I did manage to get to the gym every single day this week and I made some changes in my food intake that are showing good results in my body, and for me that is a success!

Yesterday was back day.  I love how my back looks strong and I really want to continue working on all areas of my body to be more tone.  This does not mean I am trying to be all muscular like a man would look, it simply means for ME I like the look strong and I take pride in walking around and being able to see that my body shows off the different muscles I have.  For me, I do not like to look soft.

So here is the workout that my workout partner and I did.  I think by Saturday morning she will be texting me that she can not lift her hands above her head and I will simply respond in ...... laughter.  (smile)

Wide Grip Lat Pull-down

40lbs X 15, 40lbs X15, 60lbs X 15, 60lbs X 15, 90lbs X 8, 90lbs X 8, 40lbs X failure

One Arm Dumbbell Row

15 lbs X 15 (each arm) 15lbs X 15, 25lbs X 10, 25lbs X10, 15lbs X 15

Bent Over Barbell Row

35lb straight bar X 15, 35lb straight bar X 15,35lb straight bar X 15,

Underhand Cable Pull-downs

50lbs X20, 50lbs X20, 50lbs X20, 50lbs X20

Seated Chess Press ( I threw this one in for shits and giggles)

90lbs X10, 90lbs X10, 90lbs X10, 90lbs X10

Overall this was a quick workout for us, but I felt like we hit the points I wanted to target and stressed our muscles to fatigue.  There were a few other movements I wanted to get done but time and availability on the equipment proved to be against me.  I left the gym feeling good about my workout and excited to be returning the next day to work my next target area!

I did the Mellie's Butt & Guts challenge: https://www.facebook.com/events/252892194921344/  when I got home!  All in all yesterday was a GREAT day!

Make is a great day!

~Mellie




Thursday, August 7, 2014

I am.... and so are YOU!



So many thoughts are running through my head at the moment.  Words are coming at me in full force and I am overwhelmed with the message I am to hear, decipher and express today.  This I am.... card could not have came at a better time for me and for what is going on around in my world this week.

Two weeks ago an Oregon Mom went missing after being out and about running errands. She was caught on several cameras around her town looking normal, acting normal and just going about her business.  Suddenly, her family was faced with a horrible discovery that she was missing. 

Jennifer Huston's, a wife of 10 years and a mother of two, had her picture and story flooding the news and social medias alike trying to get her name and picture out in hopes to find her.  Not much was being said but the common thread on Facebook was:  "Lets help bring Jennifer home to her family."

I remember reading a few articles about her and thinking to myself, no one just disappears like this especially a mother.  I knew in my gut Jennifer was in some sort of trouble, and I silently would pray for her to be returned home. 

Two days ago while driving to the gym I received a text from Joseph stating:  "Jennifer Huston was found dead. They think it was suicide."

Instantly I was saddened and felt a loss of my own.  Suicide, really?  How could this be? Why would she go missing and go somewhere and take her own life?  What got a hold of her?  There had to be another reason. There had to be more to the story. Maybe someone else made it look like suicide?  But as the story unfolded and evidence was presented it was ruled 100% that this beautiful wife, mother, daughter and friend to many ended her own life... alone in a remote area.

http://www.usatoday.com/story/news/nation/2014/08/05/missing-jennifer-huston-found-dead/13642563/

We all know that life can get us down at times, and most of us have had dark days where we just think the world is closing in on us.  It does not matter what lifestyle you come from, how you were raised, what your zip code is or what you do for a living.. at times life can strike down on us all and bring us to our knees.

I am not ashamed to say that in my past life I struggled with depression during a point.  I was a single mother of two boys, working two jobs trying to provide those boys and myself with the best possible life I could give them while trying to find happiness in this world too.  There were days where things would come at me full force hitting me so hard the darkness would wrap itself around me.

At the time I worked for US Bank in their call center.  I was the supervisor of a collection team and had about 15 people who reported to me. My team looked up to me to guide them, teach them, motivate them and empower them to be the best they could be and reach their goals.  At night I would go work as a bartender in a Korean Bar where it was my job to make the patrons, mostly men, feel special and catered to.  On top of those two jobs, I had two boys in private Catholic School who needed me to be their mother, and their father as well as lead them to be strong, independent boys who would grow to make something of themselves.   At the end of each day I was left to lie in my bed trying to muster up the strength to give myself the attention I needed, but unfortunately I fell short almost every time. This is where depression slipped into my life, and my serenity was found in a bottle... of Vodka.

This pattern continued for many months that reached into over a year of drinking, holding down two jobs and working to do everything I could for my boys.  I became tired, weary, lonely and had an overwhelming feeling of hopelessness.  I knew deep down inside me this was not the life I was meant to live. I was unhappy, I was out of shape and overweight and I drank almost every night.  My life on the outside appeared to be alright but on the inside I was crumbling more and more and finding myself in darkness.

One morning, while driving into work on I84, I was thinking about all the tasks I had to accomplish that day for work so that I could get out on time, pick up the boys from school drop them at the sitters, change and head to my second job.  It was at that very moment that I looked at the medium in the middle of the freeway and thought.... "I am just going to drive my car into that wall of cement and end it all."  Now mind you, I had other deep and dark issues going on with me with a relationship and with family so it was not like I wanted to take my life because I had too much going on.  It was because I had a sense of hopelessness, that this was my life and that no matter how hard I worked, no matter how hard I pushed myself I could not get out of the deep waters I was drowning in and at that very moment thought "I would be better off killing myself and my boys would have a better life without me."  Suddenly, I began to sob uncontrollably. Death was the answer to it all, death would free me of the heartache and pain I was living and death would relieve me of my overwhelming stresses in my life. This was going to be my way out.

By the Grace of God it just so happened that I had a doctor appointment later that morning.   It was a routine checkup on my migraines and the medication I was taking, nothing out of the normal for me at the time.  I recall this moment I am about to share with you like it happened yesterday.

There I was in the exam room, in my little gown on backwards, sitting on the table all alone.  My feet were dangling and the thoughts of that morning were running in the back of my mind.  I knew I had made up my mind to do it,  but what I was really focused on was getting my doctor at the time to hurry up and get in do his check and let me get back to work.  Dr. Henry Rivas, who was my family doctor, walked into the room.  He was an older man with an accent, although after all the years of seeing him I never knew his background. He was not very tall and he was slender but he had a softness about him that made me feel safe with him, almost like a father figure to me although he knew nothing of my mental state only my physical.  Dr. Rivas walked into the room and I quickly sat up straight on the table, smiled and said hello.  Dr. Rivas greeted me as he always did by shaking my hand and greeting me in return.  But this time, he held my hand longer than normal and looked into my eyes and said "Michelle, how are you what is going on in your world today?"  At that very instant I broke down into tears.  These were not tears that welled up where one could try and hide them or force them down, these were sobbing gut wrenching tears that came over me and out of me faster than I could comprehend.  I was crying so hard I could not communicate with him I could only sit there and cry.

Dr. Rivas did not say a word.  He sat himself down next to me on the exam table and just held my hand while I let it all out.  When I was finally able to compose myself and speak I explained to him the horrible mess I had gotten myself into.  I told him of drinking binges to hide from my life and pain.  I told him of nights waking up crying uncontrollably out of a deep sleep.  I told him of moments where I would be in the kitchen cooking dinner for my boys and would go into the pantry room, close the door and sit on the floor and sob.  I told him of my thoughts that morning of driving my car into the medium on the freeway and ending it all.  I opened my soul up to him and let him see the real Michelle and the pain she was in, and told him I wanted to end my life.

The moments that followed forever changed my life.

Dr. Rivas took both of my hands into his, stood in front of me, looked me in the eyes and with the voice of what I call an Angel now said this to me:

"Michelle, children of suicidal parents ALWAYS blame themselves.  Regardless if the parent leaves a note outlining exactly why they did what they did and ensuring their kids it had NOTHING to do with them... children will ALWAYS blame themselves."  Dr. Rivas went on to say "Once a parent commits suicide someone in the family- a child- a niece or a nephew will later down the road do the same thing.  They will know in their mind that the person who committed suicide knew exactly how that one child may be feeling and it gives PERMISSION for that child to then commit the same fate.  It is saying... It was okay for me to kill myself so it's okay for you to as well."  He then said again, "Michelle, children of a suicidal parent will ALWAYS blame themselves you do not want to do this to your boys and set a fate you will have no control over to stop."

He was right, I did not want and could not to do that to them.  I couldn't  imagine the grief those boys would have had to endure their entire lives because I was not strong enough to do what was right for myself.  Because all I could see was what was not right in my life therefore thinking it would be easier to just end it.  But knowing my boys would carry this with them forever, at every major event in their lives they would think about their mother who killed herself instead of staying and being with them..... there was no way in hell I could condemn them or their future families that would later be born to my sons.

Dr. Rivas saved my life that day.

I since then have lost a friend to suicide and now I am seeing this suicide from Jennifer Huston and it makes me not only sad for them but sad for their families because I know what is ahead for their children.  I know the struggles those kids are going to face as they grow up in the world knowing their mothers killed themselves.

I am..... important.  YOU are important.

We all have our dark days and some more than others and maybe you have the thoughts creep into your mind about ending your life.  But as my doctor made me realize what we leave behind is worse than what we are made to face each day when times are tough.

We are all connected in this world together and we are all important.  NOT one person in this world does not affect another in some way.  So when you think you are alone, you are not worth anything or you ending your life won't affect or harm anymore.... YOU ARE WRONG.

My friend who took her life, we were not buddies we did not speak all the time.  But when she hung herself she took a part of me with her.  Because I remember her smile and I remember her laughter and I see her three kids she left to this world alone without her and that hurts me.   It hurts them, it hurts her mother, it hurts her brothers, it hurts her nieces and it hurts all her friends left behind. 

We all have a place in this world and we are all important.

If you feel dark and overwhelmed and you feel like the only answer is the grave.... reach out to someone.  A friend, a doctor, a shrink, a neighbor, a family member, a priest ANYONE around you at that very moment.  Share with them how you are feeling and share with them your thoughts and let them help you.

Struggles of all kinds come and go... death is forever and when taken by yourself is a forever hell for the rest of us to endure without you.

Please seek help if having suicidal thoughts and know that you are not alone.... and You are IMPORTANT. 

~Mellie

The following links are suicide hotlines, if you have no one you feel like you can talk to or if you feel embarrassed or weak because you can't share with anyone you know... people are out there to help you... at all hours of the day and night. Pick up the phone and talk to someone before you do something you can not undo. Please.

http://www.suicidepreventionlifeline.org/
http://www.suicide.org/suicide-hotlines.html
http://www.suicide.org/hotlines/oregon-suicide-hotlines.html

Gracious God, it’s time. It’s time to make the hard decisions. Sometimes I’m scared, sometimes I’m confused and sometimes I just don’t want to believe I have to make a decision. Help me to trust You. Give me strength and wisdom so that whatever happens honors my loved one and You. Thank You for hearing me and answering my prayer.
Amen.





Dear God

Dear God,

Thank you for the blessing of my family, for allowing me to be the parent to the five souls you have blessed me with and to help parent the soul of my nephew.  Please watch over my nieces and nephews that I do not get to see all the time or the one I never get to see.  Let them all know Your love and the Your peace and guide their parents to make good choices in regards to them.

Lord, thank you for giving me the gift of a good spirit.  It allows me to do things for my kids that I normally would not or don't want to do but will to help create a good memory for them.  Thank you for giving me the gift of laughter and humor to share with them also.  It's my desire for my children to grow and when they think back to their childhood their memories will be of a good childhood.  They will know they were loved tough to build them up and they were loved freely to give them joy in their lives.  This is the desire I have for them.

Lord bless my friends who are struggling with sick family members.  Help the person who is passing to go in peace and pain free and be welcomed into your kingdom.  Send Your angels to wrap love around those whom are left and help their spirits rejoice in the time their family member was on this earth.

Please bless those who are less fortunate than us and please bless those who come against us.

In Jesus Name I pray... Amen!

Wednesday, August 6, 2014

WOD 08 06 2014 -LEG DAY!!!!!

RELEASE THE.... LEG DAY!!!!!!!!!



Warm Up:
Stairs 10 minutes

Front of Legs:
Incline Leg Press Machine:  Wide stance 
Empty X20, Empty X20, 90lbs X15, 90lbs X15, 90lbs X15, 90lbs X15

Incline Leg Press Machine:  Narrow Stance
50lbs X15, 50lbs X15, 50lbs X15

Back of Legs/Glutes:
Hack Squat Machine:
Empty X15, Empty X15, Empty X15, Empty X15

Lying Leg Curl Machine:
20-25lbs X 15, 20-25lbs X 15, 20-25lbs X 15, 20-25lbs X 15

Straight Bar Dead lifts:
35lbs X15, 35lbs X15, 35lbs X15, 35lbs X15

Finisher:
Treadmill 3.5 Walk for 3 minutes
HIIT 20/20's     Walk and Sprint

This is the truth.. if I do not hobble and feel sore the next day I do not feel like I got a good workout in!  :)

~Mellie










Tuesday, August 5, 2014

Workout of the Day 08 05 2014

I started my morning out with 30 minutes of cardio on an empty stomach.

I am now headed to the gym for this workout: 

Treadmill 3.0 Walk 2 minutes 0.0 Incline
Treadmill 3.7 Brisk Walk 2 minutes 0.0 Incline
Treadmill 2.5 Slow Walk 1 minutes 0.0 Incline
Treadmill 5.3 Jog 3 minutes 0.0 Incline

Standing Shoulder Press + DB Lateral Raise:
25 lb X15, 25 lb X10, 35 lbs X12 + 10lb X 12, 35 lbs X12 + 10lb X 12, 35 lbs X12 + 10lb X 12, 35 lbs X12 + 10lb X 12

Seated, Bent over DB Raises + Jump Squats:
10lbs DB x 12‐15 + 8‐10lbs Squat x 12‐15, 10lbs DB x 12‐15 + 8‐10lbs Squat x 12‐15, 10lbs DB x 12‐15 + 8‐10lbs Squat x 12‐15, 10lbs DB x 12‐15 + 8‐10lbs Squat x 12‐15

DB Shoulder Shrug + Ab Movement:
30lbs DB Shoulder Shrug x 12 + AB Movement 15+ reps, 30lbs DB Shoulder Shrug x 12 + AB Movement 15+ reps, 30lbs DB Shoulder Shrug x 12 + AB Movement 15+ reps

 Incline Treadmill Lunges:
.09 speed for 4 minutes.

Wide Grip Cable Lat Pull Down Bar:
50lb x 12‐15, 65 x 10‐15, 65 x 10‐15, 65 x 10‐15, 65 x 10‐15

T‐Bar Row Machine:
50lbs x 12‐15, 70lbs x 12‐15,70lbs x 12‐15,70lbs x 12‐15,70lbs x 12‐15

Barbell Squats: Straight bar
35lbs X 12‐15 + AB Movement, 35lbs X 12‐15 + AB Movement, 35lbs X 12‐15 + AB Movement, 35lbs X 12‐15 + AB Movement, 35lbs X 12‐15 + AB Movement

This will then be followed by a PM Cardio session after dinner!






Dear God

God grant me the serenity
to accept the things I cannot change;
courage to change the things I can;
and wisdom to know the difference.
Living one day at a time;
Enjoying one moment at a time;
Accepting hardships as the pathway to peace;
Taking, as He did, this sinful world
as it is, not as I would have it;
Trusting that He will make all things right
if I surrender to His Will;
That I may be reasonably happy in this life
and supremely happy with Him
Forever in the next.
Amen.
God grant me the serenity to accept the things I cannot change; courage to change the things I can; and wisdom to know the difference. Living one day at a time; Enjoying one moment at a time; Accepting hardships as the pathway to peace; Taking, as He did, this sinful world as it is, not as I would have it; Trusting that He will make all things right if I surrender to His Will; That I may be reasonably happy in this life and supremely happy with Him Forever in the next. Amen. - See more at: http://www.prayers-for-special-help.com/serenity-prayer.html#sthash.7M6e1JJX.dpuf
God grant me the serenity to accept the things I cannot change; courage to change the things I can; and wisdom to know the difference. Living one day at a time; Enjoying one moment at a time; Accepting hardships as the pathway to peace; Taking, as He did, this sinful world as it is, not as I would have it; Trusting that He will make all things right if I surrender to His Will; That I may be reasonably happy in this life and supremely happy with Him Forever in the next. Amen. - See more at: http://www.prayers-for-special-help.com/serenity-prayer.html#sthash.7M6e1JJX.dpuf
God grant me the serenity to accept the things I cannot change; courage to change the things I can; and wisdom to know the difference. Living one day at a time; Enjoying one moment at a time; Accepting hardships as the pathway to peace; Taking, as He did, this sinful world as it is, not as I would have it; Trusting that He will make all things right if I surrender to His Will; That I may be reasonably happy in this life and supremely happy with Him Forever in the next. Amen. - See more at: http://www.prayers-for-special-help.com/serenity-prayer.html#sthash.7M6e1JJX.dpuf

Menu Week Two

I blogged recently that I was going to change my diet to eat not only better, which I do most of the time, but to eat to help fight the disease I have, Multiple sclerosis. Here is my first week of food that I will be eating. 

Food preparation is the key to any lifestyle changes that you want to make.  If your goal is to lose weight, gain weight, eat better or whatever it is - Preparation is the key!

My food preparation day, and the day I recommend to all the people I help, is Sunday. I determine what my caloric intake for the week is going to be at this time.  I have a good understanding of what my caloric burn is each week by how many times I go to the gym, so the intake is based off of that.  My goal each week is to hit a caloric deficit (If I am trying to lose weight) each day and week.   I then determine the meals I will consume for the week. I analyze each meal to determine the nutrition factor of the meal broken down into calories, fat intake, carbohydrate intake etc. I then make my grocery list for the food items and hit the store. Planning beforehand allows me to go to the store with purpose and stick to my list. Once home I begin preparing my food for each meal, each day.  I break the food items into their portions for each day and then when it is time for me to eat, I just grab my meal and heat it up.  This not only ensures I am successful but it's quick and allows me to eat the food I need to eat rather than any cravings I may have.

Yes, I eat the same thing every day.  This not only helps food preparation more convenient for me, it also allows me to see what my body responds to and does not respond to for the goals I am trying to obtain.
   
Week Two Monday-Sunday


Breakfast:
  • ·         Mellie’s Shredded Sweet Potato Hash 
  •       Green Tea, no sugar of any kind added
Am Snack:

  • ·         2 cups cubed watermelon
  • ·         1 bunch of mint, chopped
  • ·         Juice of 1 lime
  • ·         1 Tbsp. coconut oil
  • ·         1 cup of blueberries –mix all above together
  • ·         1 scoop Vega Protein shake
  • ·         1 cup 365 Organic Low Fat Cottage Cheese
Lunch:
  • ·         Mellie’s Avocado Chicken Soup
  • ·         Green Tea, no sugar of any kind added
PM Snack:
  • ·         1 scoop Vega Protein Shake
Dinner:
  • ·         Mellie’s Bacon Avocado Bake
  • ·         Green Tea, no sugar of any kind added
PM Snack: (1 hour to 30 min prior to bed)
  • ·         1 scoop Vega Protein Shake



Mellie’s Shredded Sweet Potato Hash

Ingredients
  • 1lb. organic sweet potato
  • ¼ cup diced organic onion
  • 2 Tbsp. coconut oil
  • 1 cup organic ham, chopped
  • Pepper to taste
  1. Preheat large skillet on medium with coconut oil
  2. Add onion and sauté until soft.
  3. Add sweet potatoes and season pepper
  4. add chopped ham and toss to combine
  5. Place in a baking dish and bake for 25-30min
Serves ONE 


Mellie’s Avocado Chicken Soup

Ingredients
  • 7 Cups Organic Chicken Broth
  • 5 Cups Chicken Breast, bite sized pieces
  • 2 Organic tomato, diced
  • 3 Carrot
  • 3 Cup Scallions, diced
  • 4 Avocados
  • 2 cup Cilantro
  • 2 Lime
  • 3 Cloves Garlic, minced
  • 2 tsp Coconut oil
  • 2 tsp oregano
  • 2 Pinch Cumin
  • 2 Pinch Chili powder
  • Pepper to Taste
  1. Take a large pot and add coconut oil over medium heat
  2. Dice the Scallions and carrot
  3. Mince the Garlic
  4. Add Garlic, Carrot and Scallions into the Pot and Sauté for 3-4 min
  5. Dice the Tomato and Add to the Pot and Sauté for 2-3 min
  6. Add chicken broth, oregano, cumin, and Chili powered and bring to a boil
  7. Simmer, Covered for 15-20 min
  8. Serve with ½ avocado, garnish with a lime wedge and cilantro
SERVES 7




Mellie’s Bacon Avocado Bake

Ingredients
  • 4 Organic eggs
  • 2 Tbsp. pre-cooked crumbled bacon
  • 2 Tbsp. chives
  • ½ cup chopped tomatoes
  • ½ avocado
  • Pepper to taste
  • coconut oil
Instructions
  1. Grease a large microwave-safe bowl with coconut oil
  2. Add eggs and microwave for 1 min
  3. Gently stir and add bacon, chives and tomatoes and microwave for 1 min
  4. Top with avocado
  5. Pepper to taste
SERVES 1